Rob

Part 1: Every 2:30 Mins for 4 sets
8 Strict Pull ups/ Strict C2B Pull ups/ Weighted Pull ups
12 Banded Hollow Lat Pull Downs

PART 2: AMRAP 9:00 Minutes
4 Rounds of:
10 Chest-Bar Pullups
10 DB Box step overs 
Directly into AMRAP in remaining time of
5 Muscle ups (BMU/Rings)
20 Alternating pistol squats

Part 3: 3 Sets
30 second side plank leftside
30 second middle plank
30 second side plank right side
30 seconds rest*
Straight into…
1 Round
200ft unbroken Suitcase Carry per side
*go heavy as long as you are able to maintain good positioning
Time Cap 9:00 minutes