A1. Overhand Grip Deadlift – 20 Reps x 3@45-55% of your 1RM deadlift; if you don’t have a max work to a heavyish set. If you don’t feel you can complete the set again drop the weight by 10# for the next set.
A2. Choose One:
1. HSPU – max strict + kipping x 3
2. HSPU feet on a box – accumulate 10-15 x 3
3. Seated DB overhead press – 15-20 reps x 3; by feel, add weight if its not tough

How the above is done: complete A1, rest :30 sec, complete A2, rest 3 min

B. Choose one:
1. Tempo Ring dips – 3 – 7 x 5; regular pace during the movement, 2 sec pause at bottom, 2 sec pause at the top.
2. Ring dips – 3 – 5 x 5
3. Banded dips – 3 – 5 x 5; no more than thinner green band
if you cant do banded dips you will do the following:
4. Supine DB triceps extension – 8-10 x 4