| STRICT PULLING STRENGTH (20:00) |
| — PERFORM ALL OF (A), THEN MOVE ON TO (B) — |
| A) 3×3-5 Weighted Strict Chin Up or Pull Up |
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| B) 3x 6-8 BANDED Barbell Bent Over Row |
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| Every 2:30 x 6 (15:00) ALTERNATE A&B intervals and perform the following for 3 sets each: |
| Interval A: |
| 200 M Run |
| 5 Squat Cleans (RX: 55% of 1RM Clean) |
| Interval B: |
| 200 M Run |
| 5 Bar Muscle Ups |
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| *Score is Slowest Round of all rounds |
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| OPTIONAL ADDITIONAL WORK: |
| A) 2 Sets: Ring Muscle Ups — 1 Smooth Set of RMU (not max, just a confident set), Then, hop off, rest for a moment, then, a Max Set |
| *Rest 3:00 After each set |
| B) 3×15 Cable Face Pull |
| C) 3x 8 – 12 Bent Over Back Flies |
