1. Warmup
20 Eccentric Pullups slow and accumulate 2:00 hollow hold
Then
3 Rounds
10 Ring Rows (knuckles together)
10 Burpees

2. Strength
Pause Back Squat 6×3 @75-77.5%
3 second pause at bottom/explode up

3. Met-Con
800m run
3 Rounds
42KBS 53/35
24 Pullups (efficiency in kip)

4.  Strength Accessory (optional)
8 min EMOM
1-5 Strict HSPU (deficit if possible)