Prep:
3 sets of:
10 barbell z-press (empty barbell)
50 single unders
1-minute easy bike
3 sets of:
6 seated arnold press/arm
12 ring rows (elevate feet if possible)
Strength:
Strict Press Work
3×10 @ 65-70%
Follow each set w/ 10 Bent Over Row
(Rest 2:30 between sets)
Gymnastics Strength
5 sets of:
5 pause ring dips
(5sec pause in bottom and at lockout)
5 weighted pull ups
Conditioning:
For time:
15-12-9 burpee over bar
5 – 4 -3 CJ (225, 155)
Accessory/Core:
None