Skill: Strict Pull-Ups
3 x 5 @ 22×2 Tempo (2 sec controlled descent, 2 sec at the bottom, AFAP up, 2 sec hold at the top)
Strength: 5 Rounds
Back Squat x 4-5 Reps @ 85-90% of 5RM
*LAX Ball Glutes/Pigeon pose as needed between sets
Conditioning: 4 Rounds
30 sec on/30 sec off
Ring Rows
DB Hang Squat Cleans
Double-Unders
*The focus on all three movements should be full range of motion reps performed with perfect body position.
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