A. Pull-up – 4×5 with 5 second negative. This is a similar format to last week, but with one more work set.
B. IYT drills with weight or rings. 3×6 of each movement, front and back.
C. Not for time:
10 to 1 of:
Weighted walking lunges (per leg)
Rope pulls from floor.
(i.e. 10, 10, 9, 9, … 1,1 reps)