Press 3-3-3-3-3

THEN: 30-20-10
choose 1 option from each

OPTION 1:

Pull Ups

Ring DIps/ Bar Dips

T2B

Pistol

GHD Sit up/ Hip Ext

OPTION 2:

Hang Power Clean 95/65

Push Press 95/65

Floor Press 95/65

Jumping Back Squat 95/65

KBS 53/35