Move

1) 3 x 12 Strict Banded Pull-ups:
Focus on quality of movement and range-of-motion

2) 18 Minute AMRAP:

15/12 Calorie Row
9 Strict Knee-Raises (Or Abmat Sit-ups)
6 Burpees

Train

1) Strict Weighted Pull-ups:
3 x 12 for total weight moved

2) “Woodworking”

18 Minute AMRAP:
15/12 Calorie Row
9 Toes-To-Bar
6 Burpee Box Jumps @ 24/20

Stimulus

1) Use bands, at bodyweight, or with added weight and do 3 sets of 12 strict pull-ups. Make these easier than you think to due to fatigue from previous sets

2) Aim for a fast row, TTB in 1-2 sets, and steady burpees as you chip through 18 minutes of this workout. Goal should be to complete a round every 2-3 minutes consistently