15:00 to work on Ring Dips. Practice holding extension with hands pinned to your sides. Use slow and controlled negatives. If you have efficient Ring Dips, perform 3×5 strict Ring Dips.
20 Thrusters (95/65)
20 Abmat Sit-ups
3×10 Tempo Hip Extensions
*3 second descent, explode up to parallel using hips into the pads