Strict Press
5-5-5-3-3-3 Reps
3 Rounds For Time
Level 1
15 DB Devil’s Press 30/20#
12 Ring Rows
12 Dips
Level 2
3 Rounds For Time
15 DB Devil’s Press 45/30#
4 Muscle-ups
Level 3 – 7 Muscle-ups
Optional Work
3 Sets
Tall Jerk x 3 @35-40% of 1RM
3 Sets
Jerk Balance @35-40% of 1RM
5 Sets
Deficit Handstand Pushup x 8-10
Use a Deficit Challenging At
This Rep Range