| Alternate Between Movements: (20:00) |
| 4×6 Back Squat @ 72.5% OR Moderate Set of 6 |
| 3, 5, 6, 6 Strict Weighted Pull Up OR Chin Up |
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| METCON: (20:00) |
| 15-12-9 |
| Front Squat OR Overhead Squat (RX: 135/95) (ADV: 155/105) |
| Bar Muscle Up |
| *Run 400 M OR Bike 32/24 Cal OR Row 500/425 M to START EACH RD |
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| OPTIONAL WORK: |
| 5 Sets of: 3x 1 Snatch Balance + 1 Overhead Squat (build to a heavy) |
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| 4 Round: 1 Legless Rope Climb + 20 Wall Ball |
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| Row: 4x 500 m Rest 1 min between efforts (build up and warm up to these trying to keep the same s/m) |
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