Workout of the Day
Fitness
 
A1. Ring row 4×8-12 reps
A2. Seated DB strict press 4×8-10 reps
B. 4x25cal Assbike **rest 4-6min btw efforts
 
Performance
A1.  wtd False Grip Ring Pull Up 3×3-6
A2.  wtd Ring Dip 3×3-5 reps @2211
B. 8x250m Row rest 2;00 btw each set (rest 5min after set 5)