One set of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Snap Pull x 15 reps
Interval 3 – Snap Pull (with small backswing) x 10 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Large Ring Swings x 3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
Followed by. . .
Every 30 seconds, for 1 minute (2 sets) of:
Pop Swing Ring Shove x 2 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Pop Swing Ring Shove + Ring Muscle-Up
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Muscle-Up x 1 rep
*If you do not have ring-muscle ups then repeat the Pop Swing and Pop Swing Ring Shove drills.
B.
Five sets of:
Front Squat x 3 reps @ 85%
Rest 2-3 minutes
C.
Against a 3 minute clock, complete:
Assault Bike x 25/20 calories or Row 30/25 cal
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes; Repeat for four sets.