A. Weighted Strict Pull Ups
5 4 3 2 1 1 1 1 ; rest as needed; build to a max
* scale with pull up negatives or segmented negative ring or inverted rows
** Build to Max ISO hold at top of pull up or row
MetCon:
4 Rounds
2 Min Max Cal Bike
rest 1 min
2 Min Max HSPU/Muscle Ups (Alternate rounds)
rest 1 min