Pull Pull Pull

Strength/Skill:
Part A) 
Chin Up Negatives:
6 x 4 (6 second negative)
Rest 75 seconds
Chest To Bar Holds:
6 x max hold
Rest 75 seconds
Part B)
KettleBell Rows:
3 x 12 each arm 
(AHAP)
Resting 45 seconds between sets
Conditioning:
EMOM12:
Odd Minute: Pillar Holds
Even Minute: Max Rep KB Swing*
* score is rounds completed & total swings
** swings must be unbroken