A.
2 sets of 4-6 strict pull-ups
2 sets of 3-5 strict pull-ups
B.
3 sets of 8-10 TOUGH tempo pause ring rows (30X2)
C.
3 sets:
90s to complete max cal row
30s rest
90s to complete 15 CTB pull ups (Rx+ 25 reps or 6 MUs or 3 rope climbs)
30s rest
90s to complete max dist bike
30s rest