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.