| A) | 5X5 STrict WEighted Pull-Ups – Heavy as possible |
| rest as needed | |
| B1) | 6,5,4 Push Press – rest 30 Sec |
| B2) | 10-12 Strict Ring Dips – rest 30 Sec |
| B3) | 10-12 Dual DB Push Press – heavt as possible |
| rest 2 mins X 3 Sets | |
| C) | 6 Min EMOM |
| 5-6 Ring Muscle Ups | |
| D) | For Time: |
| 18-15-12-9 | |
| HPC (155/105) | |
| Strict HSPU | |
| Pull-Ups | |
| Ring Push-Ups |
