A) 5 min. Every 30 sec. w/barbell – 2 Jerk Grip OHS + 10 sec. hold in bottom of last rep
B) 6 sets w/ weight vest – 2 Strict HSPU + 6-10 kipping HSPU
C) 3 easy sets – 10 RIng Pushups, focus on engaged core from head to toe, keeping rings as static as possible
D) 4 rounds – 20 GHD situps to parrellel + 10 Full GHD situps + 10 arch rocks
