general warm up (10 minutes)

double Adex club alternating front swings x 50 reps

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

sprawls x 20 reps

specific warm up (5 minutes)

mixed implement pull up circuit set up and light practice
strength (20 minutes)

mixed implement  pull up circuit x max reps

Note:  change implement you are using on every set

conditioning/accessory work (2 rounds)

isometric bear hug keg hold x max. time

front plank x max. time

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