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Max ring support/ring L-sit ring or parallel-bars support/L-sit

5 rounds of:

1 length per arm of waiter walk (DB/KB)

20 hollow rocks

Pulling block: Two movements for 3 sets of 8 with 60 seconds rest Today’s options:

Ring rows (weighted, feet elevated, false grip)

Ring pull-ups (weighted, false grip)

Pull-ups/chin-ups (weighted, band assisted, tempo sets)

Pendlay rows (http://youtu.be/ZlRrIsoDpKg)

Snatch-grip deadlifts

Bent-over dumbbell rows

Barbell, dumbbell or kettlebell biceps curls

Chest-to-bar isometrics

1.5s – 1 pull-up and one partial rep

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