5 sets of the below
(take 1 full warm up set before counting)
A1: Sumo Deadlift (10 reps )
rest :30
A2: Metcon (AMRAP – Reps)
8-10 UB hspu
right into..
10 Push ups

any vertical hspu progression
(3.5″ Deficit Rx+), Regular, use box, seated double strict press
rest 1 min

(measure is worst set of hspu’s unbroken reps)

A3: Metcon (AMRAP – Reps)
6-8 UB Pullups
right into..
10 Ring Rows

Any gymnastic pulling progression
(Rx+ CTB), Pullups, Banded
rest 1 min

(measure is worst set of pullups unbroken reps)