A. 3 sets of the following:

– 3-4 pausing eccentric HS lowers  from wall (:02 second lower +  :02 sec pause at the bottom). 

Kick back up if can.

– 6 strict pull ups with :02 pause at the top of each rep

– 10-16 (5-8 per side) wall facing  HS shoulder taps (scale to box, down dog, or plank)

– :90 sec rest 

B. For Time:

1 to 10

Pull ups or ring rows

HSPU (sub with DB push press)

50 DU after every even number (i.e. set 2,4,6,8,10)