Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up

AMRAP 10:
30 walking lunges
1 legless seated rope climb or 6 strict pull-ups
5 KB strict presses/arm (26/35 lb)

Coach’s notes:

Post load for pull-up pre-workout and rounds and reps complete for AMRAP to comments.