Pull Ups
Max Chin Above Bar Hold
Or
Inverted Row
Max Chest to Bar Hold
(aim is to hold longer than previous time from last week)
Then
4 Sets of 75% Unbroken Reps
*if over 10 on strict pull up test add weight
*if over 20 on inverted row test change body angle
4 RFT
10/8 Cal Bike
10/8 Cal Bike Arms Only
15 TTB
50ft Double KB Farmer Carry 70/53