| Alternate Movements (20:00) | |
| A) Strict Press: Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) | |
| B) Strict Pull Ups OR Chin Ups 3 x 9 | |
| METCON: (22:00) | |
| 3 Rounds: | |
| 15/12 Cal Bike | |
| 10 Strict HSPU | |
| 10 Pull Ups | |
| —REST 3:00— | |
| 3 Rounds: | |
| 15/12 Cal Row | |
| 10 DB Bench (Athlete Choice on Weight) | |
| 10 Toes to Bar | |
| 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) Build to a 4rm Push Press | |
| D) 3x 100′ Hand over Hand Sled Pull (Heavy) + 10 Dips |
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