8 x 3
Strict Ring dips
https://vimeo.com/175183194
(weighted @ 10% of Body weight if possible)
+
0:10's Hold in support at end of set https://vimeo.com/175047617 (Support Demo)

Pull-up Complex
5 x
3 Strict pull-up
2 bar muscle-up
1 Strict pull-up
https://vimeo.com/175741058
https://vimeo.com/216413837

5 x
5 weighted scapular depressions https://vimeo.com/175180445
5 cuban press
https://vimeo.com/176091666
10 alternating "I's & Y's https://vimeo.com/176091658

5 x
10 Russian leg lifts https://vimeo.com/175656026
30 Hollow rocks
https://vimeo.com/175042312