Crossfit

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

Choose from the following:

1) Weighted strict pullups to unassisted pullups

2) Unassisted strict pullups to banded pullups

3) Assisted strict pullups to more assisted pullups.

Superset with 3×1 minute weighted elbow plank

*15 minute cap

B) Nancy:

5 rounds for time of

Run 400m-15 overhead squats (96/65lb)

*20 minute cap