| Upper Strength Superset |
| A) Shoulder Press |
| 1×5 @ 75% of 1RM (RIR 3-4) |
| 1×3 @ 85% of 1RM (RIR 2-3) |
| 1×1+ @ 95% of 1RM (RIR 1-2) |
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| B) Pull Ups OR Chin Ups |
| 1×5, 1×6, 1×8 |
| *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique — Rest until recovered, then do the same for 6 reps. Repeat for the set of 8. |
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| METCON: (25:00) |
| 10 Rounds: |
| 2 Ring Muscle Up |
| 4 Box Jump Overs (RX: 24/20) |
| 6 SHSPU |
| 30 Double Unders |
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| OPTIONAL ADDITIONAL WORK: |
| A) Snatch Balance OR Overhead Squat 3x 3-5 @ 85% of Snatch 1 RM |
| B) BB Skull Crusher 2x 6-8 |
| C) T-Bar Row 1×5, 1×6, 1×8 |
