1 round NOT for time:
Lower from a toe to bar to a hang as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

Today is a bit of a different day workout wise for us. There won't be any timed element but it's also not necessarily a strength day either. 

Today we'll be working on some eccentric loading in order to build control, stability and plain old raw strength. 

If you're hoping to improve your grip strength, pull ups or midline it's a great day to come on in!