– UPPER: PUMP –
Push – Pull
4 sets:

6 DB Bench Press @ RPE 8-10
6 DB Bent Over Rows *per side @ heavy
4-8 Ring Strict Dips
4-8 Strict Chin-ups

*Rest 2:00 in between sets.
– WORKOUT OF THE DAY –
“Gymnastics and Lifting”
3 Rounds For Time:

21 Toes To Bar
15 Strict Handstand Push-ups or Kipping HSPU
9 Deadlifts @ 275/185

*TC: 15:00
*Barbell = 2-3 sets.
*Toes To Bar = 2-4 sets.
*HSPU = 2-4 sets.

F: Seated Overhead DB Press & Knee Raises
P: As Written
E: 315/205