A) 4×4 OHS @3221 @ moderate building rest 1:00
B) 4×4 reps of complex: 1 Front Rack Dip with 2 sec pause + 1 Push Press,
moderate weight, focus on maintaining upright truck, explosive hip drive.
rest 1:00.
C) For Time
20 PU / Ring Row
10 Weighted Box Step Over (50/35)(40/25)
50 DU
15 PU
10 Weighted Box Step Over
50 DU
10 PU
10 Weighted Box Step Over
50 DU
D) Core
6-8 Negative Toes To Rig @31X1
rest 30 sec
6-8 Negative un/ weighted OH Straight Leg Sit up @31X1
rest 30sec
30sec russian twist
rest 1:00-90sec x 4 sets