| Upper Strength (22:00 Clock) |
| 10:00 to complete… |
| Part 1: 3×5 Weighted Ring Dips OR Weighted Straight Bar Dips OR Push Ups |
|
| Straight into 12:00 to complete… |
| Part 2: Superset |
| 3×10 Bench Press (Athlete may use Dumbbells or Barbell) |
| 3×5 Pull Ups |
|
| METCON: (20:00) |
| Buy-In: 5 Wall Walks (ADV: 50′ HS Walk) |
| Then, 3 Rounds: |
| 200 M Run |
| 15 V-Ups |
| 10 Bar Muscle Ups |
| Cash Out: 5 Wall Walks (ADV: 50′ HS Walk) |
|
|
| OPTIONAL WORK: |
| EMOM 12: |
| Min 1) 7 – 10 Chest to Bar Pull Ups |
| Min 2) 12/9 Cal Ski |
| Min 3) Rest |
|
| Bike Intervals: |
| 5x |
| :10 Sprint — :50 Coast |
|
