A. Jerk Dip + Jerk Drive + Split Jerk- 6×1+1+2 (pause in the receiving position for 3-sec and build as able)
B. Strict Weighted Supinated Pull-Up – Quickly build to a tough single
C. 12 minute EMOM
1 – 10 Dumbbell Man Makers*
2 – 45-sec Assault Bike 75%
3 – 8-12 C2B Pull-ups
4 – 45-sec Assault Bike 75%
*Push-up, Renegade Row L, Renegade Row R
