| Upper Body Strict Strength (20:00) | |
| 3 x 5 – 6 – 8 | |
| A) Bench Press (Dumbbells or Barbells) | |
| B) Strict Pull Ups OR Ring Rows | |
| **Perform a superset of bench press and pull ups/ring row… warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off the weight 10% and do it for 8) | |
| Then, after (A) & (B) are done… | |
| 3×8 Single Arm DB Bent Over Row (8 each arm) | |
| AMRAP 20 | |
| 20/16 Cal Assault Bike | |
| 16 Box Jump Overs (RX: 24/20) | |
| 12 Toes to Bar | |
| 8 Dips (ring or bull horns) | |
| 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 @ 75%-80% |
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