Build up to a heavy set of 3 STOH in 12 minutes. Start from the ground.

Metcon (time)

9-7-5 reps for time of:
STOH 90/65kg
18-14-10 CTB pull-ups

Timecap: 10 minutes

Accessory:

Aussie pull-up 4 x 10, with 2s stop at top - moderate/hard
Ring push-up/dip, 4 x 6-10, with stop at bottom - moderate/hard