Day 3:
FRC Shoulder Circles (and this)
then
Misfit Shoulder Prep

Then
Strict Muscleups:
3 rounds
3 minute AMRAP strict muscle-up
Rest 3 minutes between rounds

*If you overeshoot here and start failing, go to false grip ring pullups

Primary Work:
3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Strict Press – 4-6 reps at 85%
B) Weighted Chinup – 4-6 reps

3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Hang snatch high Pull – 5 Reps*
B) Max strict HSPU
*We want lots of upper body here, so if you can’t feel your shoulders/arms/traps working at the top of the pull, you’re too heavy.

3 Rounds – resting 2 minutes between A and B, and 2-3 minutes after B:
A) Clean-grip shrugs – 10 reps
B) Weighted dips – 4-6 reps
C) Ring Pushups – max reps

Back:
4 sets –
Unweighted back extensions – 10-15 reps
One-arm dumbbell row each arm – 5-7 reps