Fact: if you owned one of these shirts you would be followed around by professional photographers while you exercised competitively.
1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a max for the complex, rest as needed
2) 5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed
1a) 4X60 sec. (accumulated) Ring L-Sit Hold – rest 90 sec.
1b) 4X12 Strict Deficit HSPU 3/2″ AFAP – rest 90 sec.
1) 2X500M Row @ 90% – rest 1:2
2) 2X500M Row All Out – rest 1:2
3) 2X1000M Row @ same pace as #1 – rest 1:1