Perform:
3x5 Negative SLS
3x5 GHR
Finish with 60 seconds total aggregate work of a straddle L variation.
notes:
1) Perform the negative SLS as slowly as possible; taking up to 10-20 seconds to descend through the full ROM. If necessary, lightly use your arms to maintain the tempo of the descent.
2) Rest 3-5 minutes between sets. The only exception is when switching from the first leg to second leg SLS; these you may go directly from one to the other and then take the 3-5 minute rest period.
3) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time.