1 set of MAX reps of any pulling movement:
kipping pull up
just kipping movement
then go down to @50%-60% you managed on your first set and perform 4 more sets of the same movement.
Technique is key!! If it brakes go down to an easier movement!!
rest 1 min between sets
METCON- E.5.M x 5 rounds:
run 300 m
15 WB shots 9/6 kg