| 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) |
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| 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) |
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| OPTIONAL WORK: |
| 3×10-15 Rower Hamstring Curls |
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| 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) |
