4 rnds for quality
8 hollow body pos. band lat pull down
5/5 one arm TRX row w. rotation
"10-15"" active hang "

superset, 6x
1 slow eccentric pull up (8-10 sec down)
8-10 shoulder taps in pike position (legs on box)

5rnds for time:
1 wall walk
5 hanging knee raises
10 air squat

T.C.: 6'