Thursday Workout of the Day

A. Warm up:
Row 750m
1 Arm FC around Room R/L 70/53
Row 500m
1 Arm FC around Room R/L
Row 250m
1 Arm FC around Room R/L

B.  Weighted Pull Ups 5-4-3-2-1

+

C.
21-15-9 (not for time)
Strict Pull Ups
Ring Dips