Warm up with pushups
Overhead Press - 95x7, 95x5, 115x5, 115x5, 125x5 ( Push Press )
Pullups ( with 20 lb weight vest ) Dead hang, explode to top and hold for 5 seconds 5x5
Ring Dips ( with 20 lb weight vest ) 5 second hold at bottom and top - 3, 3, 4, 3, 2
15 foot Rope climb x 2 ( no legs )
35 lb KB snatch 2 x20
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