Ladder 1-5-1
Do 1 rep of each movement all the way up to 5 then back to 1. Just 1 set at 5.
(Comp)
Ring Muscleup
Hang Squat Clean 95/135
(Fitness Option A)
Ring Muscleup
Hang Squat Clean 65/95
(Fitness Option B)
Pull-up
Ring Dip
Hang Squat Clean 65/95
(Bootcamp)
Pull-up
Box Dip
Hang Power Clean @ manageable weight