| Friday | |
| AM Session | For Time: |
|
2X2k Row @75-80% Effort – Effort Should easy and sustainable through the two sets
|
|
| rest 4 mins | |
| A) | Split Jerk Waves – Build throughout your waves |
| 4,3,2,4,3,2 – rest as needed | |
| B) | For Quality |
| 12-9-6-3 | |
| Bar Muscle Ups | |
| Strict Press (95/65) | |
| rest 5 mins | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Kipping HSPU | |
| Strict Pull-Ups | |
| C) | 2-3 Sets: |
| 12 Burpees | |
| 16 KBS (70/53) | |
| 20 BJ Overs (24/20) | |
| 400m Run | |
| rest 2 mins |
