A.

Health: 

A1. Banded Strict Pull Ups 

3×5; Rest 30 Seconds

A2. Ring Rows 

3×5-15; Rest 30 seconds 

A3. Single Arm Bent Over Row

3×10/arm; Rest 90 Seconds 

F+P:

A1. Strict Pull Ups 

3×5; Rest 30 Seconds

A2. Kipping or Butterfly Pull Ups 

3×5-15; Rest 30 seconds 

A3. Single Arm Bent Over Row

3×10/arm; Rest 1 Minute  

B.

H WOD:

5 Rounds For Time: 10 Min Time Cap 

5 Elevated Push Ups 

5 Ring Rows

20 Alt Shoulder Taps 

F+P WOD:

5 Rounds For Time: 10 Min Time Cap 

5 Renegade Row w/Push Up

5 Wall Walks