2 sets:
:30 alternating plank shoulder taps
:30 banded pull-aparts
10 banded pass-throughs
10 ring rows
10 scap pull-ups

Pre-workout
EMOM 3:
3-6 chest-to-bar pull-ups

- RX -
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
- Rest the remainder of each interval.

- INTERMEDIATE -
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
- Rest the remainder of each interval.

- BEGINNER -
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
- Rest the remainder of each interval.

- MASTERS 55+ -
Same as Rx'd

1 set:
1:00 lacrosse-ball chest mash/side
1:00 child's pose stretch

Every 5:00 for 5 sets:
1:00 max-rep hand-release push-ups
10-15 DB hang power cleans (35/50 lb)
- Rest the remainder of each interval.
- Use two dumbbells.