| Pull Ups & Dips (25:00 to complete both) — athlete may superset or do 1 at a time |
| — ATHLETE MAY SUPERSET OR 1 MOVEMENT AT A TIME — |
| PULL UPS / RING ROWS |
| 1) Choose 1 of the following: |
| A) Find 1 RM weight strict pull up or Chin Up |
| B) Find Max set (bodyweight) strict pull up or chin up |
| C) 4×3-5 Strict Pull Up or Chin Up |
| D) 4×8 Tough Ring Row |
| Then… |
| DIPS |
| 1) Choose 1 of the following: |
| A) Find 1 RM weight strict Dip (rings or dip bars) |
| B) 1 Max Set Dips on Rings or Dip bars |
| C) 4×4-6 Dips (Scale w/ Band or Double Box Dips) |
| D) 4x 8-12 Bench Dips |
|
| METCON (20:00) |
| 4 Rounds |
| 24 Push Ups (ADV: 15 Strict HSPU) |
| 16/13 Cal Bike |
| 12 Pull Ups (ADV: 9 Bar Muscle Ups) |
| 16/13 Cal Bike |
|
| OPTIONAL WORK: |
| In 12:00: Build to a heavy Single on Jerk |
|
| 3×10 Cable Snow Angels |
