Overhead Squats – Find your 10 rep max
5 Lowers from an inverted hang on the rings between each set. To complete one rep hang upside down from the rings and slowly lower yourself down mixing between lowering yourself forward and backward. To scale this movement tuck your knees in close to your body. If you’re not comfortable doing this simply hang from the pull-up bar, pull your legs up as high as possible, and lower them as slowly as you can.
50 Thrusters (45/33)
Refer to 6/10/11