A.

Health: 30 Banded Pull Ups for Time- CAP 5:00 (Target a Band you can do sets of 5 with)
Fitness: Find Max Rep Strict Pull Ups

Performance: Find 1RM Weighted Strict Pull Up

B.

3 Rounds: 

1:00 Max Rope Climbs

1:00 Max KB Swings

1:00 Max Double Unders

1:00 Rest

Health: Rope Get Ups, 35/25lbs, Singles

Fitness: 53/35kbs

Performance: 70/53lbs