Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)
Then, 4 rounds of:
Maintain a quality hollow position during the performance of and transition between all movements. Alternate pull-up variation by round if needed/ as desired. Lunge may be weighted with any implement you choose/ have.