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A. Pull-up strength –

3×5 weighted pull-ups (heaviest possible)

3xME bent arm hang

3xME ring rows with 2 second pause at the top

B. 3 rounds, not for time:

Single arm DB press – 5 reps per arm, if possible heavier than last time

10 weighted lunges per leg (2 DBs or KBs)

10-15 V-ups.