Strength
3x10 dips
3x failure strict pull up
Conditioning
5 rounds for time
20 weighted step ups
10 supine row (hopefully with enough rings)
5 handstand push ups.
Warm up 10 mins Strength (20 mins to complete strength) 4x4 DeadLift 4 rounds not for time 8 single leg DB left leg 8 single ...
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