| Monday | |
| AM Session | |
| Map 10 | |
| A | 30 Min AMRAP @75% effort |
| 20 Cal Row | |
| 10 Strict T2B | |
| 100Ft Single Arm Famers Carry/Arm (70/53) | |
| 800m Run | |
| 100FT Sled Push @Moderate Load | |
| 10 HSPU | |
| 20 Cal AD | |
| PM Session | |
| A) | 10 Min EMOM |
| Clean & Jerk | |
| 5 Mins – 2 Clean + Jerk @70% | |
| 5 Mins – 1 Clean + Jerk @ 80% | |
| B) | Open 19.1 Redo |
| or | |
| Every 4 Minutes for 16 Minutes | |
| 6 Power Snatch (155/105) | |
| 8 S2OH | |
| 10 DeadLifts | |
| 12 Bj Overs | |
| AMRAP 10ft Shuttle Run w/remaining time | |
| C) | 12 Min EMOM |
| 1 – 15 Glute Bridge w/band around knees (1 Sec Pause at top) | |
| 2 – 20-30 Sec Weighte Hollow Rock |
