A. Pull-up strength work –
3×5 weighted pull-ups (heaviest possible) OR 3 max effort sets of partner-assisted pull-ups OR foot-assisted ring pull-ups
3 slooow negatives (20-30 seconds if possible)
3 max effort hollow hangs. Drop out when you feel your form breaking down.
B. With a partner:
12 minute AMRAP of:
Alternating laps sled pull.
The non-sled-pulling partner will accumulate reps in the following movements while their partner works:
Accumulate: a total of 50 push-ups, then 50 air squats, then 50 lunges, then 50 burpees.
Partners switch roles on each lap of the sled pull, and once the total number of reps is accumulated for the movement, go to the next movement.