1) 3 sets:

5 strict pull ups + :05 hold chin over bar
10 wide grip lat pull downs

Note: focus on pulling as high as possible on PUs, like we've been practicing!

2) Sumo Deadlift (5x3)

Heavier than last week.

3) 5 rounds:
200m run
5 db man makers (50/35)
Rest 2:00 btwn rounds