1 x max unbroken set*
followed by EMOM7
40-50% from the max unbroken set
*If you did thisany previous time you can use the unbroken set from there if you didn't get some many reps this time.
Do one max effort unbroken set of the movement you choose.
After that 5 x 50% reps of the max effort every 1,5 minutes.
If you can't do bodyweight pull-ups yet, use the time for strength practicing pull-ups with a suitable scaling (the coach will give you options).
3 rounds not for time
10 Lat push downs
10-20 Gymnastics swim
10+10 Kneeling pallof press