| Superset: (20:00) | |
| 4×6 Back Squat @ 70% OR Moderate Set of 6 | |
| 4×6 Strict Weighted Pull Up OR Chin Up | |
| METCON: (15:00) | |
| EMOM 15: | |
| Min 1) :45 Row for Calories | |
| Min 2) 12 Double Dumbbell Box Step Over (6 ea leg) (RX: Box @ Knee Height) | |
| Min 3) 5 Ring Muscle Ups | |
| SCORE = Total Cals on Rower for all 5 Rounds | |
| OPTIONAL WORK: | |
| 4 Rounds: 400 M Run + 1 Seated Legless Rope Climb (Rest 1:00) | |
| 30 Toes to Bar in As few Sets as possible | |
