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 15 seconds, for 60 seconds (4 sets) of:
Cast Swing x 1 rep
*Drop between reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of complex:
Cast Swing + Speed Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Pop Swings x 3 reps
*Start each set from a static hang and not a cast swing.
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Ring Muscle-Up x 1-2 reps
B.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps @ 2311
*Sets 1-2 @ 75% of 1-RM Front Squat
*Sets 3-4 @ 80% of 1-RM Front Squat
*Sets 5-6 @ 85% of 1-RM Front Squat
C.
Row 1000 meters
and then …
Three rounds of:
15 Ring-Dips
15 GHD Sit-Ups
and then …
Three rounds of:
15 Toes-to-Bar
15 Burpee Box Jump-Overs (24/20″)
and then …
Row 1000 meters