Pull Ups
Eccentric Pull Ups and Inverted Row
4×75% Max Reps (5 Second Eccentric)
*if over 10 on strict pull up test add weight
*if over 20 on inverted row test change body angle
15 Minute AMRAP
10/8 Arms Only Assault Bike
10 DB Power Cleans 50/35
20 Plate Overhead Sit Ups