Bench press / floor press 3×3

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Dead hang pull-ups, max reps

Rest 1 minute.

Supine ring row, max reps

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3 rounds for quality:

• 1 minute ring push-ups
• 1 minute hollow rocks
• 1 minute handstand hold
• 1 minute rope climb
• 1 minute hanging (with active shoulders and hollow body)
• 1 minute rest

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