Then complete 2 sets of:
8/side OH Reverse Lunges
8/side Side Lying Banded Abductions (hold 2 secs at the top)
Then complete 2 sets of:
8 Prone WTY Stretches
8 Wall Slides
AMRAP x 2 mins:
8/side DB Snatches (50/35)
10 Burpee Box Jump Overs (24/20)
Rest 1 min
AMRAP x 2 mins:
1 min of Max Effort Double DB Front Rack Lunges (50/35)
1 min of Max Effort DUs / Singles
Rest 1 min
AAMRAP x 4 mins:
Max Effort Strict Ring Muscle Ups or regular Ring Muscle Ups
Rest 5 mins then:
AMRAP x 10 Mins:
1 Legless Rope Climb / 1 Rope Climb
10 Strict Ring Dips
15 Toes through the Rings