Activations/prep

A1 wide grip pull ups – 2 sets, 5-8 reps, 2 minutes rest before working sets

B1 wide trip pull ups – 6-10 reps
B2 trap 3 – 20 reps
2 rounds, 2 minutes rest between rounds

C1 2-position ring rows – 2 sets*, 5-8 reps**, 2 minutes rest between rounds
*drop set after first working set
**reps in each position

D1 ring rows – 6-10 reps
D2 incline bench barbell rows – 6-10 reps
2 sets, 2 minutes rest between rounds

E1 DB prone rear delt – 10-15 reps
E2 band prone rear delt – 10-20 reps*
2 sets, 1 minute rest between rounds
*including partials

F1 standing spider curls – 10-15 reps
F2 rack incline curls – AMRAP
2 sets, 1 minute rest between rounds

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