| Wednesday | |
| A1) | 4X4 Strict Weighted Pull-Ups @2 Set Pause at top – rest 90 Sec |
| A2) | 12-18 Perfect C2B X 4 Sets- rest 90 Sec |
| B) | 3 Sets: |
| 1 Legless RC | |
| 12 Push Press @50% of PP RM | |
| 50FT HS Walk | |
| 12 Strict HSPU – scale to kipping if this cant be done in one set | |
| 1RopeClimb | |
| rest 2 mins | |
| C) | For Time |
| 800M Run | |
| 35 KBS (53/35) | |
| 25 Parrallette Facing Burpees | |
| Push the run, unbroken KBS and sell out on Burpees | |
| 5:30=6:30 is the goal | |
| D) | 3X25 GHD Set-Ups- aim for sets to be unbroken |
| Rest as neededrest 2 mins |
