Strength

8×3 Weighted Pull-Ups

If you’re not quite ready for weighted pull-ups work max sets at body weight or chose a band that gets you 3-5 reps at max effort.

WOD

5 Rounds for time

10 Dumbbell Push Press 40/30lbs
10 Weighted Step Ups 40/30lbs 24/20in
200M Run

Off Ramp WOD

5 Rounds for time

10 Dumbbell Push Press 
10 Bodyweight Lunges
200M Run