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A. Pull-ups
6-8 x 4 sets; rest 2 min**
3-5 x 4 sets; rest 2 min
1-2 x 8 sets, rest 1 min
**if you can do 6-8 without struggle do 3-5 weighted
B. Wod choices:
“Alpha”
Row 1000
50 toes to bar
25 burpees

“Bravo”
Row 1000 meters
50 knees to chest
25 burpees

“Charlie”
Row 1000 meters
50 hanging knee tucks
25 burpees

“Delta”
Row 4 min
50 sit-ups
25 burpees