| Alternate Movements (20:00) |
| A) Strict Press: Using Last week’s heavy set of 3, perform 4×3 at that 90% of that weight (Between 80%-90% +/-) (RIR 2-3) |
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| B) Strict Pull Ups OR Chin Ups 3 x 11 |
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| METCON: (20:00) |
| EMOM 20: |
| Min 1) 12-15 Deficit Plate Push Ups |
| Min 2) 12-15 Chest to Bar Pull Ups |
| Min 3) 20 In and Outs |
| Min 4 & 5) Cal Row to 1:30 |
| SCORE = Total Cals on Row |
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| 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 2rm Push Press |
