| Saturday | |
| A1) |
3X5 Push Jerk – from RACK – Aim to make All three Sets – HAP – rest 90 Sec
|
| A2) | 3X10 @21X2 Pendlay Row – rest 2 mins |
| B) | 16 Min EMOM |
| 1 – 4-6 Strict HSPU to DEficit | |
| 2 – 4 C2B+4 Pull-Up + 4 T2B – try to hang on unbroken | |
| 3 – 6-8 Dual DB Bench Press – Heavy | |
| 4 – 2 Rope Climbs | |
| D) | 4 Rounds For Time: |
| 30/24 Cal Row | |
| 5 Clean & Jerks (205/135) | |
| rest 3 Mins | |
| 20 Bar Muscle Ups |
