5x2 weighted wide grip pull up with 5 second pause at the top.
(Pronated - Max Strength - Isometric)
3x100 foot arm over arm sled pull.
(Open Hand - Endurance - Concentric)
2xMax rep chin ups with a 30 second eccentric on completion of the final rep
(Supinated - Endurance - Eccentric)
7xButterfly Pull Up, 5xChest to Bar, 3xBar Muscle Up, Every 2 Minutes, 5 Rounds
(Pronated - Skill Based Endurance - Concentric)