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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)