A1. Ring Support – 3×30-sec; Rest 10-sec
A2. Bottom of Dip Hold – 3×20-sec; Rest 10-sec
A3. Ring Muscle Up Negative – 3×5; Rest 2 minutes
B. Push Press + Push Jerk + Split Jerk – Build to a heavy 3+2+1 then perform 5×1+1+1 at 90-100%
C1. Strict HSPU + Kipping HSPU – 4×3-5+ME (-2)
C2. Landmine Row – 4×8-10/arm @3011 Tempo; Rest as needed
+
2 Sets:
30-sec Row @85%
30-sec Rest
30-sec Burpee Box Jump Over
30-sec Rest
x9
Rest 3 minutes b/w sets
