A
3 sets
15m Double KB FR carry
6 Double KB FR squats
6 Double KB FR step ups
15m Double KB FR carry
6 Double KB FR squats
6 Double KB FR step ups
15m Double KB FR carry
Rest 2-3min b/t sets
B
4 sets
5 chin ups RPE8 (weighted if needed)
10 DB hammer curls RPE8
Rest as needed
C
6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]
L1: Heel Assist Box Dips/Inchworm to Push Up
L2: Heel Box Ring Dips/Ring Support Tuck Ups
L3: Ring Dips/Ring Support Tuck Ups