A. Bulgarian split squat x3 per leg x 5 sets
B. Supinated BB row x5 x 3 sets

A1. 1 MU + 3 transitions + 1 slow negative x 5 sets
A2. Ring support hold cluster 10.10.10 sec, rest 15 sec b/t cluster x 4 sets
+
4 rounds
10 thrusters **empty bar
30 double unders
15 cal row

A) Behind the neck press: 50#, 15 reps, 4 sets, 90 second rest

B) Good Morning: 75#, 8 reps, 4 sets, 1-2 minute rest

C) Hanging Active Shoulders: 6 reps, 5 sets, 1-2 minute rest (superset these with good mornings)

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