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A. Pull-up strength:

  • 3 max effort sets of pull-ups at 3333 tempo (3 sec negative, 3 sec at the bottom, 3 sec on the way up, 3 sec hold at the top).
  • 3 max effort chin-over-bar holds (supinated grip)
  • 3 max effort bar hangs (active, passive, does not matter)

B. 5 rounds of:

20 unbroken wall balls

Rest 90 seconds.

C. 3 max effort sets of bat wings (heavy) with 5 sec hold at the top.