| Saturday | |
| A1) |
5X5 Push Jerk – from RACK – Aim for heavier loads than Week 1+2 – rest 1 min
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| A2) |
5X4.8 -Strict Weighted Pull-Ups + Strict Pull-Ups- rest 2 mins
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| B) | 18 Min EMOM |
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Min 1 – 2 tough Press @ 20X0
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Mins 2 – 1-2 Rope Climb to 15ft – use legs
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Mins 3 – 4 Ring Muscle-ups
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Mins 4 – 8-12 Clapping Push-Ups
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Mins 5 – 4-8 Strict HSPU
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Mins 6 – 12 Chest to Bar
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| C) | For Time: |
| 3 Rounds: | |
| 18/15 Cal Row | |
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18 ALT DB SNatch (50/35)
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| into… | |
| 3 Rounds: | |
| 200m Run | |
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10 Burpee Bj OVers (30/24)
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