Part A: Perform 3 sets of 3-5 strict pull-up negatives on bar or rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into

Part B: 12min EMOM:
Min 1: 12 Bent Over DB Rows
Min 2: Max Chin over Bar or chest to rings Hold with 30 second cap (band or toe asist for bar hold as needed)
Min 3: 15 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

4 sets:
Min 1: :40 Max Calorie Machine
Min 2: :40 Max Sit Ups
Min 3: :40 Max Dumbbell Step Back Lunges 
Min 4: Rest

Strength Squad: Bench and Squat supersets