Strict Pull-ups – 5×6 (Weighted or banded as needed)

Then,

EDT – 16rds of 15sec intervals

6 Renegade Rows (R=1, L=2)

4 Barbell Jump Squats (45/35)

4 Box Jumps (24/20)

Shuttle Run (Down & back from stomach)

3 Pull-ups

“You only live once – but if you work it right, once is enough.” -Joe E. Lewis