3 rounds
- 5 strict pull ups
- 10 single arm banded lat pull downs 1:1
- 10 banded lat press downs
- 10 banded reverse flys
- rest 1 min
- 4 min EMOM
- 8 hang power cleans
- 8 bent over row
- 8 ring rows
- rest 2min
iSO 3 sets 10 reps= duel cable pull downs, cable v grip rows