| Monday: | EMOM 8 Min: 4 Back Squats |
| WOD: | |
| 12 Box Jumps | |
| 20 Lunges | |
| 8 Snatches | |
| 4R4T | |
| Tuesday: | WOD: |
| 400 m Run; 40 Wall Balls | |
| 300 M Run; 30 MBC | |
| 200 M Run; 20 Wall Balls | |
| 100 M Run; 10 MBC | |
| for time | |
| Wednesday: | Strength: Odd- 3 Power Cleans; Even 6-TTB |
| WOD: | |
| 2 Wall Walks | |
| 8 Pull ups | |
| 30 Sec Unbroken Plank | |
| 12 Min AMRAP | |
| Thursday: | WOD: |
| 1k Row; 50 DU | |
| 40 KBS; 30 OHS | |
| 20 BBJO; | |
| for time | |
| Friday: | WOD: |
| 15 Thrusters | |
| 20/16 Cal Row | |
| 200 M Run | |
| 3R4T | |
| Saturday: | WOD: Team Of 2 |
| 1 Mile Run | |
| 40 HSPU; 50 Pull ups; | |
| 60 Push ups; 70 Air Squats; | |
| 80 Situps; 90 Walking Lunges; | |
| 100 Calorie Row |
