Start off today with 7×2 weighted negative pull ups. Each rep begins with chin over the bar and ends with full extension and must last 4 seconds. Work up to the heaviest weight you can lower for 4 seconds and use assistance to get back to the beginning of each rep.
Rest 5-10 minutes and then perform 3 rounds for time of:
12 burpee ground to overhead with 25/10 lb plate.
Good luck and post results to comments!!