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WOD:

1) Ring Complex – 5 sets for Quality:

2 Strict Ring Pull-ups

2 Strict Muscle-ups +

2 Strict Ring Dips

Rest 2-3 minutes between sets. As stated this should be done as an unbroken complex. Use assistance as needed.

2) 7 sets of:

2 Pause Jerk Dips +

1 Split Jerk

Rest 2-3 minutes between sets. Start around 60% of your 1RM and build to a heavy set for the day.

3) 5 rounds AQAP:

10 Double Dumbbell Squat Snatch 35/25

75 Double-unders

Scale as needed. Stimulus for this should be both movements unbroken for most or all sets. This should be a high tempo conditioning piece. Snatches are one head of the Dumbbell to the Floor for ROM standard. If you don’t have this movement then scale to just the Overhead Squat and work on that movement.

4) 4 sets of:

6/side Single Arm Dumbbell Row

12 Rope Cable Tricep Press Downs

24 Bent Over Reverse Dumbbell Flyes

Perform these as a Super-set, performing the movements back-to-back-t0-back. Rest 2-3 minutes between sets. Focus on position and activation on each movement.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE