Pull Ups
Max Chin Above Bar Hold
Or
Inverted Row
Max Chest to Bar Hold
Then
4 Sets of 50% Unbroken Reps
*if over 10 on strict pull up test add weight
*if over 20 on inverted row test change body angle
12 Minute AMRAP
12 DB Hammer Curls 35/20
8/6 Arms Only Assault Bike
24 DB Renegade Row 35/20
16/12 Legs Only Assault Bike