A. Wtd. Pronated Strict Pullups (Build to 3rm in 12 min)
B. 50 dB hammer curls/arm for quality
* choose heaviest weight possible that you can achieve in 3 or less sets.
*your only break is that you may switch hands. Once that arm is tired you can transfer to your other arm.
Metcon (Time)
3 rounds for time
50m l arm suit case 24kg/16kg
50m r arm suit case
20 toes to bar
25 step down box jumps  24″/20″

Rx+ 32kg/24kg
55+ same as rx

Time cap 15 min