Crossfit

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

Choose from the following:

1) Weighted pullups to unassisted pull-ups

2) Unassisted pullups to banded pull-ups

3) Assisted pullups to more assisted pullups.

Superset with 3×1 minute weighted elbow plank

B) 5 rounds for time:

10 push press (135/95)-20 russian kB swings (62/44lb)

Rx-Plus

155/105lb

70/53lb kb