Push-Press 3 x 8
(Heavier than week 3 / 2 Second Pause in top O/H Position.)
Back-Rack Reverse Lunges 3 x 8 (Step-Back)
Chose weight where last 2 reps are tough!
On a 6 Minute clock...
Complete max reps Unbroken Pull-ups
Complete Calorie Row of number of Pull-Ups
Continue this rep scheme until you reach 60 Pull-Ups or 6 Minute cap