Shoulder To Overhead (5 sets:
3 shoulder-to-overheads
– Build to a heavy set of 3.)

Metcon (Time)

For time:

45 chest-to-bar pull-ups

30 shoulder-to-overheads (56/84 kg)

Complete in 10:00 or less.

Chest-to-bar pull-ups done in under 5:00.

Shoulder-to-overhead load should allow for 7+ reps at a time.

Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.

Build to a heavy set of 3 shoulder-to-overheads before the workout.


Compete track only do retcon in class

Metcon (No Measure)


4 Rounds for reps:

1:00 GHD hip extensions

1:00 standing bike calories

1:00 heavy rope double-unders

– Rest 2:00 between rounds.
Maintain consistent set sizes and pace across the entire workout. Avoid deviating by more than 10% in reps across each round for a specific movement.

Substitute a row or ski in place of the bike.

Metcon (No Measure)

4 sets for load:

10 close grip bench presses

10 supinated bent-over rows

10 strict handstand push-ups
For Accessory – I, use a barbell for the close grip bench and bent-over rows. Increase loading across as many sets as possible. If strict handstand push-ups are too easy, consider adding a deficit to increase the difficulty.