3 Sets
12 Russian Swings Light
30sec Ring Plank

A) Close Grip Bench Press

3,3,2,2,1,1; build to a max by the last set; rest as needed

B) Renegade Row

5min AMRAP with 45/30lbs DB’s

C) EMOM x 15mins

1st – 12 Dumbbell Step Ups (6/leg)
2nd – 6 Wtd Strict Pull ups (Scale back to regular strict pull ups or assisted)
3rd – 20 Tuck L-sit (on boxes or paralletes)