Warmup

• foam rolling
• 5/side worlds greatest stretch
• 5 squat sky reaches
• 5/side yuri’s shoulder warmup
• 10 arch hangs
• 30s ring support hold
• 2 minutes on the erg
• 5 goblet squats

3 rounds of:

• 5 pullups
• 5 shrimp squats
• 5 ab wheel rolloups

3 rounds of:

• 3 ring dips
• 5 44lb SLRDLs
• 25sec Copenhagen plank per side

3 rounds of:

• 6 inverted rows
• 6 ring pushups
• 10sec tucked hanging leg hold

Finished with eccentric calf raises with a 35lb db