| Day 4 | Max BW Bench Press | 1 set | Men full BW/Woman 50% BW AMRAP | |
| Max Ring Dips | 1 minute | Full ROM / Use any device | ||
| Max HSPU | 1 set | Full ROM / Use any device | ||
| Max Double Unders | 2 minutes | Count ONLY double unders | ||
| Max Toes 2 Bar | 1 minute | Full Range of Motion | ||
| Row | 2000m x 1 | As fast as possible | ||
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