Warm Up:
Super D Shoulders
30/20/30
OTM-4min
3 SN DL+3 HH High Pull+3 OHS+3 Jump Downs
Strength:
E2M x7
SN High Pull+HSN+SN+OH
8 Mile Pull Up/Dip Complex
Max Set Strict Pull Ups
1 min Rest
Max Set Strict Dips
1 min Rest
X3- retest from 9/29/21
Extras:
30-30-30 Plate Partials
Crossover Symmetry