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Saturday 9/2/23

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Part A & B (20:00 running clock – as soon as Part A is complete, perform Part B as a superset)
PART A: (8:00 cap)
Accumulate 25 Strict Pull Ups OR Chin Ups in as few of sets as possible (no weight)
Straight Into…
Superset (12:00)
Bent Over Row: 10 – 8 – 6 (building to a heavy, but smooth set of 6) NOT 6RM
Weighted Dips: 10 – 8 – 6
*Rest 2-3 min
METCON (20:00)
For Time:
50/42 Cal Row
20 Toes to Bar
100 Double Unders
20 Burpee Pull Ups
100 Double Unders
20 Toes to Bar
50/42 Cal Row
Optional Work:
5x 3-5 Bench Press + :30 Ski Sprint
*power development
*Rest 1:30

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