Conditioning Strength

Three sets of:

 Strict / Negative Pull ups x 4-6 reps

Rx Skill

Take 7-8 minutes to practice:

 Kipping / Butterfly Pull ups

WOD

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:

 100 Meter Sprint
 5 Man-makers
 10 Pull-Ups