A.
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
I did some regular Pull-Ups yesterday, so I tried doing a few of these on the Pull-Up machine with assisted weight, trying to hold at the top, and getting my chest all the way up.

B.
Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run
For the Pull-Ups, I used the blue band and did 2 sets of 7 or 8. For the Kettlebell Swings, I was able to do these unbroken (using a 55lb dumbbell). For the 400m Run, I did the first set at 9.6, the second at 9.6, and the third at 9.7. The 9.7mph 400m/1/4 mile was 1:33 - a 7s PR!