A.
strict pull up progression
2 rounds:
1. 10 x ring row
2. 6 x strict pull up (weighted if your pull up score is above 6)
3. 6 x negative pull ups (“)

B.
21-15-9
box jump (20/14)
power clean (135/95, adv. 155/105)

C.
cool down
1000m row easy