A. OHS 3 – 3 – 3 – 3 – 3 (from Rack)
B. For max Reps:
0 – 3 Minutes: Slam Balls
3 – 6 Minutes: Ab Mat Sit-up with Slam Ball
6 – 9 Minutes: OHS (pick weight)
9 – 12 Minutes: Muscle Ups (1:30 Ring Dip/1:30 Ring Row)
12 – 15 Minutes: “L” Sit Holds (for seconds)