Push press wallball 10/11
Monkey hang (alt arm hanging)
DB Upright row to overhead
Talk intent and efficiency.
Db/kb snatch x10
Ring dips/dips x30
*The time domain on this will vary. Those able to do sets of 10+ pull ups will see rounds in the 5-6m range. Those that struggle with less than 5 will see 7-8m rounds.
**Alt arms on the snatches.
***The first round should be done urgently.
****The second round should see a slight increase in time to completion
*****The last round should be incredibly labored with an increase in time OR an extremely potent stimulus.