MAIN
(a) Weighted Pull-up/Pull-up Controlled Eccentric
5 Sets on the 90 seconds:
3 Weighted Pull-ups (increasing weight across)
OR 3 Controlled eccentric (if you don’t have a strict pull-up)
REST
(b) AMRAP15
500m Row
7 Strict Pull-ups
6/5: 500m Row (sub-8 2K), strict pull-ups
4/3: 400m row (8-10 2K), banded strict pull-ups
2/1: 300m row (10+ 2K), ring row
