Strength: Weighted chin up– 5-5-3-3-3-3-3-3. Last set should be a 3 RM for the day. Rest as needed between sets.
Stamina: 3 rounds, not timed: Max rep x DBfloor press, palms in (Choose a weight you can perform 15-25 reps with), 12x strict ring rows (If these are easy for you, put on a weight vest or place a bumper plate on your stomach), 15x band pull aparts (Video Demo: https://www.youtube.com/watch?v=NKBsia-o9N4)
