| Friday | |
| AM Session | 6X4 Min AD |
| rest 4 mins | |
| *Work on increasing Pace throughout every set | |
| PM Session | |
| A) | 8 Mins to Build to a Tough Paused Set of 5 BS @21X1 |
| B) | BS – 4X4 @21X1 @72.5-75% of BS RM – rest as needed |
| C) | Build to a Heavy Complex |
| Power Snatch + Snatch + Snatch | |
| D) | For Time: |
| 15 Ring Muscle Ups – Scale to one Break | |
| 50 WB (20/14) | |
| 12 Bar Muscle Ups – scale for 2 Breaks | |
| 50 DB Snatch (50/35) | |
| 9 Burpee Ring Muscle Ups |
