500m row
then 3 rnds
10 seated face pulls
5 1 arm ring row
4 diamond push ups

Monster set
3 sets

7 vahtila vääntö
4 banded ring MU turn over
8 weighted ring dips
- turn over, high enough that in the start position arms traight
-set up ring dips so that your legs can be straight
- dips has to start from extreme depth and end into a perfect lock out thumbs turning out
- rest as needed

You'll see this monster set two more times in the program. Main reason for the repeat is to establish good ring MU base. spend time with this practice and it will pay off when we add speed to the movement.