| Part A & B (24:00 running clock – as soon as Part A is complete, perform Part B as a superset) | |
| PART A: (8:00 cap) | |
| 5, 6, 8 Strict Weighted Chin Up | |
| Straight Into… | |
| Superset (14:00) | |
| 3×10 Barbell Bent Over Row | |
| 3×10 Weighted Dips | |
| *All 3 working sets @ same weight (Heavier than last week) | |
| *Rest 2-3 min | |
| METCON (20:00) | |
| “Helen” | |
| 3 Rounds: | |
| 400 M Run | |
| 12 Pull Up (ADV: 4 Bar Muscle Up) | |
| 21 Kettlebell Swing (RX: 53/35) | |
| OR | |
| “Helena” | |
| 3 Rounds: | |
| 400 M Run | |
| 12 Bar Muscle Up | |
| 21 Dumbbell Snatch (RX: 50/35) | |
| Optional Work: | |
| Run 6x 100 M Sprint (Rest 1:00 between) | |
| rpe 8 (2-3 min rest) |
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