6 sets of 6 reps - Ascending weight across each set
20 Minute rolling clock
A- Ring dip: 5-7 reps, add weight if possible. Scale to fixed bar dips or 20-30 second support hold
B- Candlestick Pistol: 10 Alternating reps. Scale to candlestick squat
C- Ring row sit back: 6 reps
Rest 1:00 between movements and 2:00 between rounds
8-15 Hand release push-ups.
Pick a number and try and maintain that for the whole 10 minutes