90 min

Warm up for 10 min

A. 3 sets for time & quality:
2 rope climb
4 MU turns with band
6 HSPU > 5 kg plates
8 C2B
rest 2 min between sets.
Results: 3.46, 3.43, 3.36

B. Weighted ring dip 5 x 3

C. Weighted C2B pull up 5 x 3 x 7.5 kg

D. 3 sets for quality:
15 UB pull ups
rest 2 min between sets.

E. 2 sets of:
8 seated DB press 20 lbs
8 deltoid side raise 10 lbs
8 strict T2B