| A) | |
| A1. Strict Press @ 22X1, 8,8,7,7,6,7 – 10 sec | |
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A2. Weighted Ring Dips @ 40X0, 2-3 reps x 6 sets, 30 Sec Rest
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A3. Bent Over Double KB Rows @ 20X0, 4-6/arm @ 32kg/arm x 6 sets, 2 Min rest
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| B) | EMOM Till Failure |
| Strict Press + Strict Pull – 1,1.2,2.3,3.4,4. Until failure | |
| C) | For Time |
| 21 Cal Row | |
| 21 HPS (95/65) | |
| 7 Ring Muscle Ups | |
| 15 Cal Row | |
| 15 HPS (115/75) | |
| 7 Ring Muscle Ups | |
| 9 Cal Row | |
| 9 HPS (135/95) | |
| 7 Ring Muscle Ups |
