| Upper Strength Superset — As you warm up to working sets, alternate between 3 working sets of A and B (20:00) | |
| A) Shoulder Press | |
| 1×3 @ 70% of 1RM (RIR 4-5) | |
| 1×3 @ 80% of 1RM (RIR 3-4) | |
| 1×3+ @ 90% of 1RM (RIR 2-3) | |
| B) Pull Ups OR Chin Ups | |
| 1×5, 1×6, 1×8 | |
| METCON: (20:00) | |
| 8 Ring MU | |
| 100 Double Unders | |
| 16x 100′ Shuttle Run (Down and Back = 2) | |
| 24 SHSPU | |
| 16x 100′ Shuttle Run (Down and Back = 2) | |
| 100 Double Unders | |
| 8 Ring MU | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Snatch Balance OR Overhead Squat 3x 3-5 @ 85% of Snatch 1 RM | |
| B) BB Skull Crusher 2x 6-8 | |
| C) T-Bar Row 1×5, 1×6, 1×8 (Decrease weight or Scale back as reps go up) |
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