| Friday | |
| AM Session | For Time: |
|
5k Row @70- 75% Effort – Effort Should be easy
|
|
| A) |
Split Jerk Waves – Build throughout your waves
|
| 5,4,3,5,4,3 – rest as needed | |
| B) | For Quality |
| 12-9-6-3 | |
| Dual KB Push Press – Challenging Load | |
| Strict Pull-Ups | |
| STRICT HSPU | |
| Rest 3-5 Mins | |
| ForQuality | |
| 1-5 | |
| Ring Muscle Ups + 1 Ring Dip | |
| Tough Push Jerk – you pick the weight | |
|
*One Rep on Muscle Up Complex = 1 Ring Muscle Up + 1 Ring Dip At top
|
|
| C) | For Time: |
| 800m Run | |
| 80 DU | |
| 400m Run | |
| 40 BJ Overs (24/20) | |
| 200m Run |
