| Superset (20:00) | |
| A) Strict Press 3×4-5 @ 74% – 79% (RIR 4-5) | |
| B) Strict Pull Ups OR Chin Ups 3 x 8 | |
| METCON: (20:00) | |
| W/ a Partner: | |
| Complete 10 Rounds total — 5 each | |
| 50 Double Under | |
| 10 Chest to Bar Pull Ups | |
| 10 Double DB Shoulder to Overhead (RX: 35/25) (ADV: 50/35) | |
| ** Partner Runs 200 M OR Rows 250 M (SWITCH WHEN EACH PERSON COMPLETES THEIR WORK) | |
| 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 5×1-2 @ 85%-90% | |
| D) Every 3:00 x 5: 500/ 425 M Row + 10 SHSPU |
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