A. Pull-up strength:
- 3 max effort sets of strict pull-ups. Test these out, and go for a max. Rest as needed between sets.
EMOM x 10:
- Rounds 1-5: 25 seconds of controlled supinated body rows
- Rounds 6-10: 10-30 second hang.
B. 4 rounds for time:
15 barbell shoulders-to-overhead (115/85, or scale up to 135/95)
15 hang squat cleans
Run 400 m.