Warm up
1 minute row
15 banded lat pull downs
15 banded face pulls
15 sec active hang
10 inch worm push ups
Then
3x3 negatove pull ups
3x5 negative ring dips
Conditioning
AMRAP15
3 chest 2 bar pull ups Rx+ has to be unbroken
6 burpees
9 back squats (No rack) 95/65
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