A. Pull-up strength:
- 3 max effort sets of pull-ups at 3333 tempo (3 sec negative, 3 sec at the bottom, 3 sec on the way up, 3 sec hold at the top).
- 3 max effort chin-over-bar holds (supinated grip)
- 3 max effort bar hangs (active, passive, does not matter)
B. 5 rounds of:
20 unbroken wall balls
Rest 90 seconds.
C. 3 max effort sets of bat wings (heavy) with 5 sec hold at the top.