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