A1) R ARM DB OH Hold – 1 min X 5 Sets, Tough – no rest
A2) R Arm DB OH Press – Strict as long as possible then fall to DB PP – 8-10 rep X 5 Sets
*As soon as you do right arm, rest 1 min and then knock out same sets and load for Left arm,
*90 Sec rest b/t sets of both arms
B) 4 Sets:
3-5 Weighted Strict Pull-Ups – complete strict PU if weighted is not an option
3-5 Strict Pull-Ups
7-10 Pull-Ups/C2B – Only if able to complete 7-10 C2B reps for all sets, scale up to C2B
*rest 2 mins b/t sets
C) 10 Min EMOM
3 Ring Dips + 5 T2B – perform Strict Ring Dips if you can.
+
rest 5 mins
+
10 Min EMOM
1 Rope Climb + 8-10 Push-Ups