Gymnastic Complex
3 Sets: 2 Bar Muscle-Ups 3 Pull-Ups 4 CTB Pull-Ups 3 Pull-Ups 2 Bar Muscle-Ups
Rest as needed between sets.
Body Armor
3 Sets: 8 Barbell Strict Presses 3 Sets: 12 Ring Dips 3 Sets: 16 Weighted Glute Bridges Rest as needed between sets.