Weekly overview
| Monday | Long Conditioning | Free 7-Fit Class – 6:30pm |
| Tuesday | Back Squats | |
| Wednesday | Conditioning / Finisher | |
| Thursday | Hang Squat Snatches | |
| Friday | Strict Press | |
| Saturday | Deadlifts | Free 7-Fit Class – 10am |
| Sunday | Long Partner WOD |
Conditioning:
AMRAP 35
700m Run (Fx: 500m)
15 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpee Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)