| Alternate Movements: Back Squat & Strict Pull Ups (25:00) | |
| A) Back Squat 4×5: | |
| Using Last week’s heavy set of 5, perform 4×5 at that 90% of that weight (Between 70-80% +/-) (RIR 2-3) | |
| *If you did not perform the heavy set of 5 last week, perform 4×5 at a challenging working weight today | |
| B) Strict Weighted Pull Ups OR Chin Ups 4 x 5, 6, 8, 8 | |
| *Goal for Pull Ups is to warm up to a heavy set of 5, back off the weight 10% and do it for 6, back off the weight 10% and do it for 8) | |
| METCON: (15:00) | |
| 3 Rounds: | |
| 22/18 Cal Row | |
| 16 Barbell Front Rack Step Back Lunge (8 each leg) (RX: 95/65 – ADV: 115/75) | |
| 10 Bar Muscle Ups | |
| OPTIONAL ADDITIONAL WORK: | |
| A) EMOM 10: 12/9 Cal Ski + 6 Pistols (same minute) | |
| B) Banded Mobility and Soft Tissue Work 20:00 |
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