Warm-up

• 2 Rounds:
  1. 1:00 Bike
  2. 10 PVC Passthroughs
  3. 12 Good mornings
  4. 1 Wall Walks + 0:30 HS Hold
  5. 5 Scap Pull Ups + 10 Kip Swings
• Then with light change plates
  1. 10 Front Raises
  2. 10 Side Raises
  3. 10 Presses
  4. 10 Rotations

QUALITY WORK

• For quality:
  • 8 Strict Press, pick load
  • 6 Strict Chest-to-bar Pull-ups
  • Rest 1:30
  • 6 Strict Press, pick load
  • 6 Strict Chest-to-bar Pull-ups
  • Rest 1:30
  • 4 Strict Press, pick load
  • 6 Strict Chest-to-bar Pull-ups
  • Rest 1:30
  • 6 Strict Chest-to-bar Pull-ups
  • 2 Strict Press, pick load

Strict Press- build up each set

METCON PART II

• Complete as many rounds as possible in 8 mins of:
  • 12 Ground-to-Overheads, 95/65 lbs
  • 6 Wall Walks

Rest 2 mins before part 3…

PART III

• Complete as many rounds as possible in 8 mins of:
  • 16/14 Bike Erg Calories or Machine Calories
  • 8 Muscle-ups

Scaling Options: Scale to a light weight that you can hold 6+ reps t&g with for the ground to overhead. For the wall walks pick a distance from the wall that is sustainable for 6 reps. Scale to one good set of bar muscle ups lowering the reps if needed to 6/4 or 2. Or scale to 12 Chest to bar pull ups or regular pull ups. If needed substitute 12 ring rows.