Max Rep Pull Ups
If you cannot do Pull Ups use a band for assistance or Ring Rows. Choose a difficulty setting that will challenge you. The goal is to hit a fair amount of double digits.
Rest 5 minutes then
Max Height Box Jump
If you cannot jump onto a box start with a bumper or try for a max height step up.
The goal for both of these is maximal output with some degree of easeÂ (if you can’t RX) to help develop your strength and explosive power to increase your workload and set the stage for improvement next time.
Post loads and heights to comments.