| Alternate Movements: Front Squat & Strict Pull Ups (20:00) | |
| A) Front Squat: Work to a Heavy Single (Around 90% – 95% +/-) (RIR 1-2) | |
| B) Strict Weighted Pull Ups OR Chin Ups 4x 5, 6, 8, 8 (SCALE: A) Banded — B) Ring Row) | |
| METCON: (20:00) | |
| AMRAP 20: | |
| 14/12 Cal BIke | |
| 12 V-Ups | |
| 12 Squat Taps to Plate (RX: 4″/2″) (4″ = 45 plate — 2″ = 25 plate) | |
| 4 Ring Muscle Ups | |
| OPTIONAL ADDITIONAL WORK: | |
| A) 3×8 Bent Over Row | |
| B) Banded Mobility and Soft Tissue Work 20:00 |
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