3 Rep Max
The Rack Pull is a deadlift that is elevated. Set weights up under the bar such that the bar is just above knees when standing at it before set up.
Complete the deadlift, lower back to down. Full dead stop. Repeat for 3 RM.
4 x 8
Legless Rope Climb
Rest as needed between reps
If unable to do a legless rope climb complete:
3 x 8 Ring Row
3 x 20 Hammer Curl (20 per arm, both arms going at once)