05 04 15

A. BS 5×7 (heavier than 2 weeks ago)

B. [10] to establish either

• Max time ring row hold (top position)
• Max time flex hang (pullup bar)
• 3RM weighted strict chinup

C. 2RFT:

15 Ring Dips

15 T2B / AbMSU

15 Def pushup (Each hand on 1 slamball or use plates.  Elevated feet optional)

15 T2B / AbMSU

20 Stationary Front Rack Lunge (95/65): Fwd + Back = 1 rep.

D. Extra: Horizontal Ring Rows 4×10 with 1 second hold at top (1011).