Strength
1a. 4 x 8-10 strict pull-ups (4 pull-ups negatives or 8-10 ring rows)
-rest 30 seconds-
1b. 4 x 1 minute plank hold (weighted if possible)
-rest 30 seconds-

WOD
10 minute AMRAP
5 Front squats 135/95#
10 Ring dips
5 Push jerks 135/95#

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