A. 
Pull Up Strength

Health: 5×3 Banded or 10 Total Negative Pull Ups
Fitness: 15 Total Reps 

Performance: 4×5 Weighted Pull Ups

B.

21-15-9

Front Squat

Push Press

*75 Double Unders After Each Round

Health: 2 x 35/25lbs DB, 150 Singles

Fitness: 115/80lbs

Performance: 135/95lbs