A. Press – 3×5@80%+. Try to increase weight from last week.
B. 3 rounds, not for time:
5-8 heavy Pendlay rows (If you have one arm that is considerably stronger than the other, modify these to bent-over DB/KB rows, and a maximal set on the weaker side, and a sub-maximal set on the stronger side.)
Ring dips – max effort set, 10 sec rest, max effort set.
C. 2 sets of max effort ring rows (scale to an easy variation, but do as many reps as possible… feel the burn.)
D. For max time: 3 sets of stir-the-pot on the exercise ball.