A1. Ring Support
3 x :30, Rest :10
A2. Bottom of Dip hold
3 x :20, Rest :10
A3. Ring Muscle Up Negative
3 x 5, Rest 2:00
B. Push Press
4 x 6-8 (not TnG), Rest 2:00
C1. Legless Rope Climb
3 x 2-3, Rest :60
C2. Single Arm Row @ 20X1
3 x 8-10, Rest 3:00
+
2 Sets
5x
:30 Row @ 85%
:30 Rest
:30 Burpee to 6″ Target
:30 Rest
Rest 3:00 between sets
