A1. Ring Support
4 x :30, Rest :10
A2. Bottom of Dip Hold
4 x :20, Rest :10
A3. Ring Muscle Up Negative
4 x 5, Rest 2:00
B. Push Press
4 x 4-6 (not TnG)
Rest 2:00
C1. Hand Over Hand Rope Pull
3 x 50′, Rest :60
C2. Chest Supported DB Row
3 x 8-10 @ 20X1
Rest 3:00
+
2 Sets
:30 Row @ 85%
:30 Rest
:30 No Push Up Burpee Step Ups
:30 Rest
x6
Rest 3:00 between sets
