Strength:

5 Sets of alternating Work:
Pull Up work:
– Weighted Pull Up x 1
– or –
– Negative Pull Ups 3-3-3…
* Find the Smallest band you can use for 3 Pull ups with a controlled negative
– or –
– ME Ring Row w/ 3 count hold at top

Pistol Work:
10 total per round (5L/5R)
*scale to box if needed
*control down
*RX+ weighted like a goblet squat
Conditioning:

Row Sprints:
5x500m (rest about 2:00 between)