| Upper Strength (16:00 Clock) | |
| 3×7 Weighted Ring Dips OR Weighted Straight Bar Dips OR 3×12 Push Ups | |
| 3×7 Pull Ups | |
| METCON: (22:00) | |
| 3 Rounds: | |
| 400 M Run | |
| 5 Wall Walks | |
| 12 Bar Muscle Ups | |
| 20 V-Ups | |
| OPTIONAL WORK: | |
| 3 Rounds: 20 Cal Bike + 25-50′ HS Walk (Rest 2:00) | |
| 3×6 Bench Press (Athlete may use Dumbbells or Barbell) (RIR 2-3) | |
| Every 2:00 for 12:00 | |
| 2:00 8 GHDSU, Then, Ski — 2:00 8 GHDSU, Then, Row — 2:00 8 GHDSU, Then, Bike |
