| Alternate Between Movements: (20:00) | |
| 4×4 Back Squat @ 75% OR Moderate Set of 4 | |
| 4, 6, 6, 8 Strict Weighted Pull Up OR Chin Up | |
| *For back squat, all same weight — for pull/chin ups, heavier for lower reps, decrease weight as reps increase | |
| METCON: (20:00) | |
| 5 Rounds: | |
| 40 Double Unders | |
| 20/16 Cal Bike | |
| 10 Pull Ups (Adv: Chest to Bar Pull Up) | |
| OPTIONAL WORK: | |
| 1 Snatch Every :30 x 20 (10:00) at 75-78% | |
| Snatch Pull 2×2 @ 105% of Snatch 1rm | |
| 4 rounds: 1 Seated Legless Rope Climb + 200 M Run + 15 Toes-to-bars (REST: 1:30) | |
| AMRAP 6: 1 Bar Muscle-up 2 Strict Bar Dips — 2 Bar Muscle-ups 4 Strict Bar Dips — 3 Bar Muscle-ups 6 Strict Bar Dips (and start back over at 1 and repeat) |
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