Bodyweight Strength
8 minutes to perform 4×3 Strict Pull-Ups (1 set of 3 reps every ~2 min)
Scale DOWN: Use 1 foot on a box or a partner to assist as much as needed
Scale UP: Strict Chest to Bar Pull-Ups, and/or add weight
Conditioning
EMOM for 30 minutes:
Min 1 — 5 Deadlifts (60-70% of 1RM)
Min 2 — 7 Ring Dips
Min 3 — 9 Jumping Squats
Mobility Cash-Out
3 minutes straddle against the wall