Warm-up

Overhead Squat Prep
Behind the neck snatch grip press/push press + overhead squat

Option:
Strict Incline Press / Overhead Press

Work

"Wednesday Primer"
Rotating stations "On the 1:30" x 18:00 (Twice through):
Station #1 - 1:00 Moderate Row/Bike
Station #2 - 10 Thrusters (95/65) + 10 CTB Pull-Ups / Front Squats + Ring Rows
Station #3 - 1:00 Moderate Row/Bike
Station #4 - 10 Overhead Squats (95/65) + 3-5 Bar MU / Back Squats + Bar Pull-ups
Station #5 - 1:00 Moderate Row/Bike
Station #6 - 10 Deadlifts (225/155) + 10 DB Hang CJ (50/35)

CompTrain

Ring Muscle-Up Conditioning
4 Rounds:
50 Double-Unders
10 Alternating DB Squat Snatches (50/35)
7 Ring Muscle-Ups
Rest 1:00 between rounds.

"Wednesday Primer"