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  

F+P:

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.

10 Min Weakness Recess 

C.

H WOD:

10 Rounds:

6 Elevated Push Up on a Box

1 Lying to Stand Rope Climb 

F+P WOD:

10 Rounds: 10 Min Cap 

10 Hand Push Ups 

1 Rope Climb