| 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 | |
| B) 3x 6-8 BANDED Barbell Bent Over Row | |
| 3 Rounds: (20:00) | |
| 200 M Run | |
| 3 Bar Muscle Ups (ADV: 5 BMU) | |
| 200 M Run | |
| 12 Deadlifts + 9 Hang Power Clean + 6 Push Jerks (RX: 135/95) (ADV: 155/105) | |
| Rest 1:00 after each round | |
| 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 |
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