Performance

A.
Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes

Oly with Cody. 3 sets of 2 cleans at 90% of 1RM. 82kg. They all felt really good. 

B.
In teams of two, complete four rounds for time of:  11:44
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)

Me and Ron. It was pretty easy. Used 30# dumbbells. Should have gone with 40.