CrossFit
A. Kipping pull-up skill progression
B. For time (12 min cap):
Run 400m, 21 pull-ups
Run 400m, 15 pull-ups
Run 400m, 9 pull-ups
Longevity
A. Row mechanics/pacing
B. 3 Rounds for time:
Row 500/400 meters
Rest 1 minute
QuickFit
EMOM 10 Min (5 sets of each)
Minute 1: Max reps ring rows
Minute 2: Max rep DB push press
