Monday

coach will warm you up accordinglyA. FS @30X1 - 3,3,3, build to a tough wt. and stay for all three sets.
rest 2 min b/t
B1. Strict Chest to bar Pull-Up - mixed grip, supinated and pronated - 1 set each - 3-5 reps, singles OK.  FULL extension at the bottom, chest must tough the top.  (MOD is feet elevated ring rows) @212, same reps scheme.
B2. RFESS - 6 R/L, small increase from last week
3 sets, rest as needed
+
9 min AMR:
12 T2B
9 Ring Dips (MOD = HR Push-Up)
6 FS (60/35k), must pull from the floor. Scale load as needed.