Strict pull up 5x5 - 1 second hold at the top + 5 second negative, rest 90 seconds.
GHD Raise 5x8 - rest 90 seconds.
*If you have a karen time of 6 minutes or less perform:
"Heavy Karen" - 150 wallball shots (30/20lb)
150 Wallball shots for time. (20/14lb)