| Friday | |
| AM Session | For Time: |
| 2X2k Row @80% Effort – | |
| rest 4 mins | |
| 2X1K Row@80% Effort – | |
| rest 2 Mins | |
| PM Session | |
| A) |
Split Jerk Waves Try and go heavier than Week 1
|
| 5,4,3,5,4,3 – rest as needed | |
| B) | 4 Sets: |
| 5 S2OH @ 75-80% of best OH weight | |
| AMRAP C2B Pull-Ups- Till Failure | |
| rest as needed | |
| C) | 12 Min AMRAP @85-90% |
| 6 Dual Devil Press (50/35) | |
| 12 Ring Dips – warm chest up well. | |
| 200m Run |
