For strength today you’ll alternate between strict press and pull-up work. On the press, we’ll be hitting sets of 8, increase weight each set as needed building to a moderate set of 8. On opposite minutes, 8 reps of strict pull-ups. This can be scaled anywhere from strict chest to bar pull-ups to ring rows and every level in between.

Our met-con has two separate components with a 5 minute break between. Use your 5 minute break to lower the weight from the first piece to the second piece.


EMOM x 8
A. Strict Press 8,8,8,8
B. Strict Pull-ups 8,8,8,8

Each Segment for Time
50/40 Calorie Row
40 Back Squats (135/95)
40 Dumbbell Snatches (50/35)

Rest 5 Minutes

50/40 Calorie Row
30 Back Squats (115/75)
20 Dumbbell Snatches (50/35)