- Banded chicken wings [10] + Rings support [80% of max time] x 2
- Incline row (w/ wrist wrap) [5,10] + Prone shoulder hinges [5] x 1-3
- Ground support muscle-up OR Negative muscle-up [3,5] + Dowel crucifix (FF) x 2
- MH pull into wrist wrap + Pain potty [10] x 2
- Lock-off (w/ wrap) [1,3 min total] + 3 Dips per break on lock-off
Meathook
- Capsule stretch (FF) + Twist mountain climbers [30,40] x 2
- External server rotations [8×8 sec hold] + Grounded meathook pull [1,10] x 3
- Armbar [1 min] + MH drags [3,5] x 2
- Meathook flairs