| Fridauy | |
| A) | 1 Sets @75% Sustainable Pace |
| 16 Min AD | |
| rest 3 Min | |
| 12 Min Row | |
| B) | 10 Min EMOM |
| 15 Sec L-Sit on Parrallettes | |
| A) | 5X3 DL – Build in your sets – |
| B) | Find a Heavish Snatch for the day- Only two misses allowed |
| C) | Every 75 Sec X 6 Sets: |
| 2 Squat Snatch @70-75% of B | |
| D) | 6 Min EMOM |
| 4 High Hang Squat Cleans @65% of Clean RM | |
| C) | For Time: |
| 20 Unbroken WB | |
| 2/4/6/8/10/12 PC (135/95) | |
| *WB to start and finish on PC – WB after every set of PC | |
| E) | 4X1 Min WEighted Sorenson Hold |
