Pull up Progression
5 sets of 3 tempo Pull up (3 secs up, 3 secs hold, 3 secs down)
Conditioning
Teams of 2, AMRAP 30 mins:
200 Meter Run, 2 Box Jump + 2 Deadlift (70/45 kg)
200 Meter Run, 4 Box Jump + 4 Deadlift (70/45 kg)
200 Meter Run, 6 Box Jump + 6 Deadlift (70/45 kg)
etc..