Performance

A.
Three sets of:
Front Squat x 4-6 reps @ 41X1  60x6,  65x6, 80x4 tempo!
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110  5, 10, 20 x3
Rest 2 minutes

B.
Five sets for times of:  10:06 with Sergio
Wall Ball x 15 reps
Pull-Ups x 15 reps
Rest 60 seconds