10 minutes of:
5 Suitcase deadlift @ 3/4 BW
30 yd. Farmer carry @ same
3-5 breaths rest
Complete as many rounds as possible in allotted time. Use the same two kettlebells for deadlift and carry- top of the 5th deadlift begins the carry.
If designated weight creates or forces a compromised position, make an immediate adjustment. In the interest of maintaining steady and quality work throughout, short, specific rest is specified in each round.
Then, 7 rounds of:
5 reps weighted, strict, or negative pull-up
:30 sec. rest
Start with the most challenging version possible, and scale only if it fails. Choose a weight that allows for uninterrupted completion of 5 high-quality reps; There is no kip of any kind in a weighted pull-up. Demand full range of motion in each rep on all variations.