A)
A1. Strict Press @ 22X1, 8,8,7,7,6,7 – 10 sec
A2. Weighted Ring Dips @ 40X0, 2-3 reps x 6 sets, 30 Sec Rest
A3. Bent Over Double KB Rows @ 20X0, 4-6/arm @ 32kg/arm x 6 sets, 2 Min rest
B) EMOM Till Failure
Strict Press + Strict Pull – 1,1.2,2.3,3.4,4. Until failure
C) For Time
21 Cal Row
21 HPS (95/65)
7 Ring Muscle Ups
15 Cal Row
15 HPS (115/75)
7 Ring Muscle Ups
9 Cal Row
9 HPS (135/95)
7 Ring Muscle Ups
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