Strength I 
Weighted Pull Up, 4×3, across
Rest 1 minute to 1:30 between sets

Strength II 
3 sets alternating for quality:
12 Barbell Bent Over Rows, across
10 Banded Lat Pull downs (5 second negative, 3 second pause at contraction)

Cashout
4 rounds for time:
1/2 Gasser
Down & Back Burpee Broad Jump

Ninja
3 sets for quality:
5 Strict HSPU
10 Kipping HSPU
20 ft HS Walk

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