Warm up
20 second L sit
20 second L hang
20 second overhead squat hold
Conditioning
For distance
EMOM til failure
5 ring dips
5 hang power snatches 75/55
5 strict sit ups
Scaling-Intermediate
Ring dips by keeping feet on the floor
Power snatch an empty bar
Beginners
Bench dips-2xs the reps
Plate floor to overheads
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