| Strength Work: (20:00) | |
| Alternate between movements: | |
| 5, 6, 8 Strict Weighted Pull Up OR Chin Up (More challenging than last week) | |
| Deadlift 3×3 @ 80%-85% of 1 RM OR Build to a moderately heavy 3 (RIR 2-3) | |
| METCON (20:00) | |
| 25 – 20 – 15 | |
| Deadlift (RX: 155/105) (ADV: 185/125) | |
| Cal Bike | |
| Toes To Bar (SCALE: A) Hanging Knee Raise — B) Hanging Straight Leg Raise — C) Candlestick — D) Sit Ups) | |
| Bar Facing Burpees (SCALE: A) Reduce Reps — B) Up Downs — C) Box Burpee) | |
| OPTIONAL WORK: | |
| 3×10-15 Rower Hamstring Curls | |
| EMOM 8: | |
| Min 1) :30 Crossover Singles OR Crossover Double Unders | |
| Min 2) 2 Legless Rope Climb (12′) (use short white rope on north rig) |
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