Activations/prep

A1 ring pull-ups – 3 sets, 5-10 reps, 2 minutes rest between sets

B1 tbar rows – 2 sets, 6-20* reps, 2 minutes rest before working sets
*drop set and rest pause to 20+ reps

C1 ring rows – 2 sets*, 8-12 reps, 2 minutes rest before working sets
*drop set on last set

***all sets listed are working sets. Always take as many warmup sets as needed.