A. Push Press – Build to a heavy set of five
B. Ring to Chest Pull-Up – 4×3-5 @20X1 Tempo
C. Toes to Bar – 2xMax(-2); rest as needed
D. EMOM 8’ – 3 Bar Muscle Ups + 1 Legless Rope Climb
E. 10 Sets –
100’ Farmers Carry @32/24kg/hand
6-10 Kipping Ring Dips
Rest 60-90-sec (keep sets unbroken smooth and consistent)
+
3 sets:
8 Single Arm Push Press + 50’ Single Arm Overhead Carry/arm
8 Single Leg Hanging Raises/leg
