STRENGTH

5 sets - Complete as superset:
5s Pull-up Top Position Hold+Negative Pull-up
- start with 5s iso hold chin over bar,
than 5-6s eccentric work
- sc: 4x6 Low bar pull-up/feet assisted
- rx+: weighted iso+negative
12 Banded Face-pull
90s Rest

WOD

Every 4:00 × 4 sets
200m Run
12 Wall Ball@6/4kg
10 Hand Release Push-up
20 Medball Bearhug Lunges @6/4kg
Rest in remaining time

Rx+: Medball@9/6kg

Goal: 1 min. rest/set