A. Push Press – 5×5 @80-90% of last weeks heavy five
B. Ring to Chest Pull-Up – Build to a heavy set of three
C. C2B Pull Up – 2xMax(-2); rest as needed
D. Every 30-sec x 20
1 – 3 Bar Muscle Ups
2 – 3 Strict Handstand Push-Ups or Deficit Kipping
E. For Time:
40 Calorie Row
5 Wall Climbs
30 Calorie Row
10 Strict HSPU
20 Calorie Row
15 Deficit HSPU
10 Calorie Row
20 HSPU
+
3 sets:
20 Reverse Flyes @1111 Tempo
10 Dumbbell External Rotations @1111 Tempo
