One set of:
Crossover Symmetry Pull-Down x 10 reps
Crossover Symmetry 90/90 Drill x 10 reps
Crossover Symmetry Reverse Flys x 10 reps
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Swing x 5 reps
Interval 2 – Cast Swing x 1.1.1 (three single reps – drop between reps)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pop Swing x 5 reps
Interval 2 – Speed Swings x 5 reps
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Ring Muscle-Up x 1 rep (scale to jumping mu)
B.
Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-95% of 1-RM C&J
C.
35-49:
Four rounds for time of:
500 Meter Row
5 Muscle-Ups (ring or bar)
50-Foot Handstand Walk (25′ unbroken segments) scale to bear crawl
400 Meter Run
10 Strict Handstand Push-Ups to 4/2″ deficit
400 Meter Run
This takes 45min plus so scale accordingly!