Bodyweight at Blackwater

Ring Dips

5 x max Sets supersetted with

Strict Chest to bar pull ups

Scale to ring rows or ring push ups/push ups as needed. Aim for 10 reps on each round of each exercise.

Pendlay Rows / Dumbel Rows 10-10-10-10-10

30-20-10 reps for time:

Clean & Jerk 45/25
Bar Hop Burpees

Finisher: Red Band Rear delt pulls

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