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Monday 12/4/23

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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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