| STRICT PULLING STRENGTH (20:00) |
| — PERFORM ALL OF (A), THEN MOVE ON TO SUPERSET(B)(C) — |
| A) 3x UNWEIGHTED Strict Chin Up or Pull Up (1 Max Set – 2 Sets at 50-60% of max set) |
| SCALE: A) Box Assist or Band w/ Slow Negatives — B) 8-12 Ring Rows (DIFFICULT) |
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| B) 3x 6-8 Double DB Bent Over Row |
| C) 3x 25′ Hand over hand sled pull |
| *Rest as needed |
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| METCON: (20:00) |
| EMOM 20: |
| Min 1) 200 M Run |
| Min 2) 3 Deadlift + 3 Power Cleans + 3 Front Squats (RX: 75% of 1 RM Power Clean) |
| Min 3) 5 Bar Muscle Up |
| Min 4) 7 Box Jumps (RX: 30/24) |
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| OPTIONAL ADDITIONAL WORK: |
| A) 3x Ring Muscle Up OR Ring MU Transitions (50% of max set) (FOR QUALITY — do not go for max) |
| B) 3×15 Cable Face Pull |
| C) 3x 8 – 12 Bent Over Back Flies |
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