A. Front squat – Find your 2 rep max.
B. Ring pull-up strength:
On every 30 second interval, for 12 minutes:
0:00-3:30 (rounds 1-8) – 1-5 strict ring pull-ups or challenging hinge rows
4:00-7:30 (rounds 9-16) – 5-15 second negative
8:00-11:30 (rounds 17-24) – 5-20 second hang from rings or bar.
Aim for more reps, more time on the holds, and cleaner technique than last week.
C. 4 max effort sets of tuck or hollow rocks.