Fitness
A. Band assisted Pull Ups-
4×5-7, Rest 90s

B. For time:
100/75 Wall balls, Tough weight
*Every time you break, 15 Burpees

Performance
A. Ring pull ups-
4xAMRAP (-2), Rest 90s

B. For time:
150/100 Wall balls (20/14)
*Every time you break, 30 Burpees