A) 5-7 Russian push ups, rest :30-1:00
6-8 single arm ring row, pause at top and bottom.
Rest 1:00 x 3
B) 2-4 reps 1 MU + 1 Strict dip complex rest 1:00
:30 hollow into :30 arch
Rest 1:00 x 3-4 sets
C) For Time
20-16-12-8-4 DB HPC + OH (50/35)(40/35)
10-8-6-4-2 HSPU (pike box push ups, HRPU)
*3 strict Pu after each set (sc. Seated Ring Pull ups)
D) Accessory (optional)
8-10 Weighted Single Leg Glute Bridge / per leg, pause at the top for 2 sec
1:00 Dual KB Deadbug, pause for 2 sec before alternating legs
rest as needed x 4 sets
E) Armor (optional)
400m run
4-6 Strict T2B
rest 90sec x 5