| Saturday | |
| A1) | Strict Weighted C2B X 6-8 Reps + 6-8 Strict Pull-Ups – 1 min rest |
| A2) | 4-5 Strict HSPU to Deficit – 1 Min Rest |
| A3) | AMRAP Kipping HSPU to Deficit |
| Rest 2-3 Mins X 3 Sets | |
| B1) | 6-8 Heavy DB Push Press – 1 min rest |
| B2) | 1 Min AMRAP – Strict Supinated Ring Pull-Ups |
| X 3 Sets rest 2-3 mins | |
| C) | For Time: |
| 50 Kipping HSPU | |
| 400m Run | |
| 35 C2B | |
| 400m Run | |
| 20 Dual DB Push Press (50/35) | |
| 400m Run |
