SL & upper pull strength + repeats + accessory
2 rounds as warm-up:
10 alternating dead bugs
10 alternating bird dogs
5 air squats w/alternating single-arm reach overhead
+
Every 3:00 for 15:00 (5 sets):
6-8 alternating barbell on back reverse lunges
6-8 dual DB/KB bent-over rows
+
3 sets for total pull reps:
3:00 of [300m row (or equivalent) + 9 dual DB hang squat cleans + max in remaining time tough upper body pull]
:60 rest
*your choice ring muscle-ups, bar muscle-ups, strict pull-ups, CTB pull-ups, pull-ups, toes-to-bar, make it something challenging!
+
3-5 sets:
10 bicep movement of choice
5/side plank clamshells
OR
mobility work