A) Barbell Z-Press – 3×6-8 £31X1 Tempo; Rest 2-3 minutes
B) 12 minute EMOM
1 – 6-8 False Grip Ring Rows @20X1
2 – 6-8 Strict Ring Dips (w/ ext rotation at top) @21X1 Tempo
+
20 minute EMOM
1 – 30-sec Row @85%
2 – 3-5 HSPU Negatives @40A1 + Row easy
3 – 30-sec Assault Bike @85%
4 – 3-5 Muscle Up Negatives + Row Easy
