Mobilize, then:
2 sets of: 8 reps each
CS row
Straight arm pull down
90/90
Victory
A.) every :30 sec for 4 min
2 ring muscle ups
*scaled= 3 pull-ups/3 dips (alternate this each :30 sec)
B.) 2 sets:
400 m run
12 dips
5 rope climbs
8 dips
400 m run
* rest 3 minutes between sets*
C.) 3 sets of:
15 hip extensions on ghd
15 hollow rocks
10 seated behind-the-neck presses w/empty barbell