Friday 8/11/23

Part A & B (24:00 running clock)
PART A: (8:00 cap)
5, 6, 8 Strict Weighted Chin Up
Straight Into…
Superset: Front Squat & DB Press (16:00)
3 x 12 Front Squat (60-65%)
3 x 12 Seated DB Strict Press
*All 3 working sets @ same weight
*Rest 2-3 min
METCON: (12:00)
Every 2:00 x 6
6 Strict HSPU (ADV: Deficit 25 lb plates under hands)
8 Thruster (RX: 75/55)
8 Toes to Bar
*Bike Remainder of 2:00
SCORE = Cals on Bike
Optional Work:
(Every 1:30 x 7) 3 Jerks from Rack
3-4 sets
3×12 Banded Strict Chest to Bar (unbroken)
25-50′ Handstand Walk
15 GHDSU

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