7 reps @ 60% of 1RM
3 reps @ 85-90% of 1RM
Rest as needed
Use designated weight until position fails, or sets are interrupted.
If needed, make as minor an adjustment as necessary to continue safely.
Then, 8 rounds of:
Change grip and/ or implement as desired (bar, rings, ropes, handles).
And then, 2 rounds of:
Rest as needed between sets, and adjust weight as needed; If designated weight compromises TGU or arm-bar stretch, scale down immediately.
And then, read: