Crossfit

A) 3-5 sets max effort strict drop set pullups

Choose one of the following options:

1) max strict weighted pullups into max strict pullups

2) max strict pullups to max strict banded pullups

3) Max strict band assisted pullups to max strict (larger) band assisted pullups

Superset with 3×1 minute weighted elbow plank

*15 minute cap

*Number of sets you do depends on volume accumulated. Stay on the bar for the entire set

B) 18 minute AMRAP:

20 alternating db snatch (50/35lb)

50ft handstand walk

20 wallballs

50ft bear crawl

20 ring dips (scale to pushups)

50ft burpee broad jump

*Scale handstand walk to 20 shoulder taps (on wall or scale to box)