| STRICT PULLING: (10:00) |
| 3×3-5 Strict Chin Up or Pull Up |
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| WARM UP FOR CLEAN (5:00) |
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| EMOM 7: |
| Clean Pull From Floor + 1 High Hang Clean + 1 Hang Clean at knees + 1 Clean from Floor (squat or power is acceptable) |
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| *Start at or around 40-50%, or at a weight with emphasis on technique |
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| METCON: (16:00) |
| Every 2:00, alternate intervals and perform the following for 4 sets each: |
| 1) 2:00 to complete… |
| 6 – 8 Deadlift (RX: 70% of 1 RM) (No heavier than 325/215) |
| 10/8 Cal Assault Bike |
| 2) 2:00 to complete… |
| 9 Chest to Bar Pull Ups (ADV:13) |
| 10/8 Cal Assault Bike |
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| OPTIONAL ADDITIONAL WORK: |
| A) Accumulate 9 Rope Climbs |
| B) 3x 6 – 8 T-Bar Row |
