| (20:00 Clock) |
| every 3:00 x 3 (9:00) |
| 3×8 deadlift @ 76% |
|
| — |
| Rest AND begin the following (11:00) |
| 4 sets at your pace: (11:00) |
| 3-5 Strict Pull Ups (weighted if possible) OR 8-10 Ring Rows |
|
| METCON: (10:00) |
| 10:00 Alternating EMOM: |
| Min 1) 10 Pull Ups (ADV: Chest to Bar Pull Ups) + Max Cal Bike |
| Min 2) 15 Russian KB Swings (RX: 53/35) + Max Cal Bike |
| *SCORE = TOTAL CALS ON BIKE |
|
|
|
| OPTIONAL WORK: |
| snatch balance + overhead squat |
| 1X (2+2) @ 62% |
| 1X (2+ 2) @ 70% |
| 3x (2+2) @ 75% |
| 3x |
| 10 Barbell Hip extensions |
| 15 reverse hypers |
| 1:00 plank |
