Warm Up: PVC warm-up, arm swings, hip swings, 15 OH Squats, 15 abmat, 5 push-ups.
Buy in: Dip progressions, HSPU progressions
WOD:
21*15*9
Ring Dips / PBar Dips
HSPU
Burpees
Cash out:10 dead hang pull-ups, plank holds.
All workouts will be scaled to your individual fitness level.
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