A. Bench press – 5×5 – increase weight from July 7 if possible. Do a sub-maximal set of ring rows in between your sets, focusing on shoulder retraction at the top.
B. 4 rounds for time of:
10 strict pull-ups
15 toes-to-bar
20 pistols (total) – scale to jump split lunges or weighted lunges
50 double-unders.