Warm up:3 Rounds:30 Jog in place10 Windmills8 Alternating Hang Snatch5 Knee Push-ups with 2 second hover above ground on the way down. Build: Pullups/ Ring Rows/ Bent Over RowsEvery :90 x 5 sets (7.5 mins)3-5 Strict Pullups-or-10 Ring Rows-or-10 Bent Over Rows All with a 30X2 Tempo *3 sec down, no pause at the bottom,...Read More