Ring Dips
(5 attempts at max strict reps, record best set )
L-Sit Hold
(5 attempts at max seconds hold, use 45 # plates, heels same height off the floor )
Pistols
(Work thru 5 sets of 10 reps per set)
Then spend some time warming up for -
10 Minute AMRAP 6 thrusters 135/93 9 power snatches 12 power cleans Fence Run