Essentials:
A. DB SA press- 10-13 reps each @31X2 x3; rest 45 sec b/t arms
B. Ring pulls- 12-15 reps @ 3010 x3; rest 45 sec.
+
10 sets:
6 db push press
2 negative pull ups (or 5 hard ring pulls)
20 sec side bridge L/R
rest 45 sec
Fitness:
A. Push press x5/Push jerk x3/Split jerk x1 complex x 3; rest 2 min
B. pull-ups- 5- 10 reps EMOM for 7 min (c2b if possible)
+
10 sets:
6 DB push press (heavy),
3 strict pull-ups (or negatives)
1 min plank (weighted if possible),
rest 45 sec