Strength
1a.
4 x 5-8 Strict pull-ups or 3 pull-up negatives
-rest 30 seconds-
1b. 4 x 12 Kettlebell/Dumbbell bent over rows
-rest 30 seconds-

WOD
13 minute AMRAP
60 Double-unders
10 Overhead squat 95/65#
12 Box jumps 24/20"

Comment