| Pull up, Bench, Row: |
| PART A: (8:00 cap) |
| 5, 6, 8 Strict Weighted Pull Up |
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| Straight Into… |
| PART B: Superset: (16:00) |
| 3×8 Barbell Bench Press (Goal Range: 74-78%) (RIR 2-3) |
| 3×8 TEMPO Single Arm DB Bent Over Row (2 seconds up, 3 sec down) |
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| *Rest 2-3 min |
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| METCON: (15:00) |
| 3 Rounds: |
| 15/12 Cal Row |
| 20 Deficit Plate Push Ups (RX: 45/25 plates under hands) |
| 200 M Run |
| 20 Chest to Bar Pull Ups |
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| OPTIONAL WORK: |
| 10:00 Handstand practice (freestanding or walk over obstacles) |
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| 3x: |
| 10 Skull Crusher |
| 10 Alternating DB Bicep Curl (12 each arm) |
