Q1: So the way I interpret it is that the 4 hangs is considered 1 set (4x pull ups, 4x 10 sec ice axe hangs with 1 minute rest between each, 3 minute rest and repeat 6 times). Yeah it took me awhile. With 1 arm hangs so I did 10s each side then 1 min rest. When I add in the ARC and Core Warmup and did Max Step Ups my whole Max WO took almost an hour a half (mostly resting between sets).
Q2: Sounds like your plenty strong to do 1 arm incline pullups. Maybe back off the weight when you do it first to get a baseline so you don’t injure yourself (like I did)
– When you do it 1 arm lock off at the top for 3-5 sec (maybe swing your upper arm).
– When going to 1 arm I would start with elevating your legs at bodyweight, then once horizontal add weight
I use this https://www.power-systems.com/shop/product/versafit-belt?variantid=10387 to adjust my weight intensity. Mimics gear on the harness fairy well.