A.

Health: 

A1. Banded Chin Ups 

3×5-8; Rest 30 Seconds

A2. Strict Pull Ups Negatives 

3×3 (3 Second Negatives); Rest 30 seconds 

A3. Double DB Gorilla Row 

3×8/side; Rest 1 Minute

Fitness + Performance: 

A1. Weighted Strict Pull Ups 

3×3-5; Rest 30 Seconds

A2. Chest to Bar Pull Ups or Ring Muscle Ups 

3×3-15; Rest 30 seconds 

A3. Double DB Gorilla Row 

3×8/side; Rest 1 Minute

B.

Health + Fitness + Performance WOD:

2 Rounds For Time:

2 Min AMRAP:

Row Cals

-Rest 1 Min

2 Min AMRAP:

Sandbag or D-Ball Over Shoulder 

-Rest 1 Min

2 Min AMRAP:

Push Ups 

-Rest 1 Min