A) 15 min, 5 sets
5 Strict pull ups (add weight if possible) / 3-5 negative or assisted chin-ups (use partner or toes on box) / 10-12 ring rows (Use angle to get the right difficulty)
5 DB split jerks / push presses each arm
B) 5 rounds, 15 min cap
5 Devil press 22.5/15 15/10 7.5/5
10 press-ups / kneeling
20 air squats
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