Warm-up
Shoulder mobility

Strength
3 Tempo ring dips @33X3
45 sec top plank (weighted if req’d)
4 sets

Pull-up – 4 to p1, 3 to p2, 2 p3, 1 to p4
30 sec hollow rock
4 sets

7 Tempo handstand press-up @33X3
15 sec L-sit
4 sets

Barbell Strength
Deadlift
Build to a heavy single

*Notes
Pull-up positions
p1 – from bottom to 135 degree at elbow
p2 – from bottom to 90 degree at elbow
p3 – from bottom to 45 degree at elbow
p4 – from bottom to 0 degree at bottom, chin over bar

ACCESSORY
Every minute for 10 min:
3-5 Ring muscle-ups

3RFT:
50 cal Assault Bike
40 cal Ski Erg
Rest 3:00 between rounds