Big dynamic upper body warm-up + banded activations
8-10 each: Ring rows, Bench dips, Hollow rocks
Review: strict/weighted pull-ups and bar dips
20 min to build up to and establish a 3RM strict bar dip, and 3RM weighted pull-up (or most challenging variation possible.
You can spend ~10 min on one, then switch, or go back and forth between movements.
WEIGHTED BAR DIP X 3
WEIGHTED PULL-UP X 3
12 min AMRAP:
16 Dumbbell hang clean to overhead (50/35)(8/side – split any way)
1 Rope Climb
Scale push-ups down to ~8 and/or scaled (bench/banded) variation as needed, but try to use the same throughout.
Scale RC to 8-10 Ring rows
Crossover Symmetry Plyo, Iron Scap, or Recovery