| Alternate Movements: Lunge & Strict Pull Ups (20:00) (ALLOW REST AS NEEDED IN BETWEEN SETS) | |
| A) Double DB Walking Lunge 4 x 50′ | |
| B) Strict Weighted Pull Ups OR Chin Ups 4x 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: (30:00) | |
| Teams of 2 OR 3 | |
| 400 Double Unders (Split:133/133/134) | |
| 76 Burpees (Split: 25/25/26) | |
| 400 M Run (TOGETHER) | |
| 76 Wall Ball (Split: 25/25/26) | |
| 400 M Run (TOGETHER) | |
| 76 Pull Ups (Split: 25/25/26) | |
| 400 Double Unders (Split:133/133/134) (SCALE: Singles) | |
| *1 Person must hold plank while someone works | |
| OPTIONAL ADDITIONAL WORK: | |
| A) Build to a Heavy Set of 5 Back Squat (Between 70-80% +/-) (RIR 2-3) | |
| B) Banded Mobility and Soft Tissue Work 20:00 |
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