| Upper Strength (16:00 Clock) |
| 16:00 to complete… |
| 3, 5, 6, 8 Weighted Ring Dips OR Weighted Straight Bar Dips OR 8, 10, 12, 12 Push Ups |
| 3, 5, 6, 8 Pull Ups OR Chin Ups |
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| METCON: (20:00) |
| EMOM 20: |
| Min 1) 3-5 Ring Muscle Ups |
| Min 2) Max Cals :45 on Bike or Rower (athlete choice) |
| Min 3) 20 Starfish Crunch |
| Min 4) Max Cals to :45 on Bike or Rower (athlete choice) |
| SCORE: Total Cals on Machine |
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| OPTIONAL WORK: |
| EMOM: 6-8 Strict HSPU |
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| 3×8 Bench Press (Athlete may use Dumbbells or Barbell) (RIR 2-3) |
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| Hang clean + 1 Jerk 3×2 @ 75% |
