| Superset (20:00) | |
| A) Strict Press 3×6 @ 68% – 73% (RIR 4-5) | |
| B) Strict Pull Ups 3 x 8 | |
| AMRAP 20 | |
| 3 Ring Muscle Ups | |
| 10 Dumbbell Hang Clean-and-Jerks (50/35 lb) (5 on right, then 5 on left) | |
| 15/12 Cal Assault Bike | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Snatch Balance w/ :03 pause at bottom (light, by feel) 3×3 | |
| B) Tall Jerks 3×3 w/ :03 pause in catch (light, by feel) | |
| C) Push Press 3×3 @ 77.5%-82.5% |
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