Strength. Week 4.

Strict weighted pull up (Supinated grip).
10-12min build to 3RM
(Scaled: 3-5 sets 3 Weighted Negatives (5sec eccentric).

Conditioning.
9-15-21-15-9
Cal Row.
Stoh 42.5/30kg.
Russian KB swing 24/16kg.

Finisher:
3 sets 15 External rotation.