A) Strict press cluster 2.2.2 x3; R10S/3M

B) Weighted pull-ups 2-3×3; R2-3M

Scaled: 4 negative pull-ups (4 sec down)

+

Aerobic tester

5 rounds @ 80-90% pace:

– 400 m run

– 15 burpees

20 min time-cap