| 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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