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