| 0 – 2:00 Max Strict HSPU (2:00) |
| 2-3:00 REST (1:00) |
| 3 – 5:00 Max Ring Dips (2:00) |
| 5 – 6:00 REST (1:00) |
| 6:00 – 8:00 Max Push Ups (2:00, chest 2 Deck) |
| 8 – 10:00 REST (2:00) |
| 10 – 20:00 AMRAP (10:00, work on good ROM, don’t count rounds) |
| 3 SHSPU |
| 5 Ring Dips |
| 7 Push ups |
| 20 – 22:00 REST (2:00) |
| 22-25:00 Max Sit-ups (Ab mat or Advanced=GHD) |