A. Push Jerk in Split – 6×3 (pause in the receiving position for 3-sec and build as able)

B. Strict Weighted Supinated Pull-Up – Quickly build to a tough triple

C. Strict Press – 3×6-8 @40X1 tempo; Rest 2 minutes


20 minutes @75%
1 Mile Assault Bike
3 Bar Muscle Ups
50′ Suitcase Carry, L
3 Front Lever Tuck Negative
50′ Suitcase Carry, R

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