A. 5x Max Sets of Pull Ups. Equal the first set to last week, try to increase the others by 1-2 (Compare to 14/9/17) B. E3MOMx3, 3 min rest between rounds. 30 Russian KB Swings Max 10m Shuttles in the remaining time. *Complete a 400m active recovery run in your rest. Post results to Beyond the Whiteboard. Join here.