5x6 Segment + Ecc pull up. Take 3-5 Seconds to descend. Rest 90-120 seconds
3 Sets of max bench dips. Rest 30 seconds between sets
Accumulate 27 ring rows
3 Sets of 8-12 push ups.

a) 3 sets of max dead hang on bar
b) 3 sets of max high holds on rings
c) 3 sets of max low dip holds on ring