| Friday | |
| AM Session | |
| A) | 3 Sets: |
| 90 Sec AD | |
| rest 30 sec | |
|
90 Sec Shuttle Run
|
|
| rest 30 Sec | |
| 90 Sec Row | |
| rest 30 Sec | |
| 90 Sec BJ | |
| rest 2 min | |
| B) | 6 Sets: |
|
20 Sec L-Sit on Rings
|
|
| rest 30 sec | |
| 20 Sec GH Hold | |
| PM Session | |
| A) |
CGBP @31X2 – 4,4,3,3,3
|
| All tough Sets | |
| B1) |
4-6 Tough Strict Press @31X1
|
| rest 30 Sec | |
| B2) |
4-6 Kipping HSPU to a deficit @40X1
|
| rest 30 Sec | |
| B3) |
10-12 C2B – work perfect reps
|
|
X 3-4 Sets – rest 2 mins
|
|
| C) | 11 Min AMRAP |
| 2k/1750m Row | |
|
Amrap Devil presses (50/35) w/remaining time
|
