A) Strict Pull-Up @31X2, 3×5, rest 2min between Sets
Note: scale to bands or ring rows as necessary maintaining tempo and volume. 2 second chin over bar hold, 3 second descent.
B1) 3-5 Strict Ring Dip with 10 Second Support hold after last rep
Rest 30 Sec
B2) 5-7 Strict Toe to Bar
Rest 90 Sec
Note: scale to box or bench dip and straight leg raises or knee raises as necessary maintaining volume.
C) AMRAP 12
12 Db Box Step Up 50/35 per hand
8 Db Shoulder to Overhead 50/35 per hand
6 Length Db Overhead Carry 50/35 per hand