A. Push Jerk + Split Jerk – Every 90-sec x 10: 1+1 (TNG) @60-80%
B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough triple, then perform 3×3 @80-90%
C1. Chest to Ring Hold – 5×10-20-sec; Rest 1 minute
C2. Parallette Handstand Push-Up Negative – 5×3 @50A1 Tempo; Rest 1 minute
C3. Ring Support – 5×20-30-sec; Rest 2-3 minutes
