Strength

2 Minutes of Strict Pull-ups
1 Minute rest
2 Minutes of Push-ups

The skill/strength work today is a mix of strict pull-ups and push-ups. For each 2 minute section perform as many reps as you can using the mosts difficult strict form that you can. Both movements should be scaled independently to a form that gives you most appropriate progression towards achieving the full movement.

WOD
AMRAP in 20 Minutes
400M Run with Medicine Ball
30 Wall ball Shots 20/14lbs 10/9′

Workout notes: You’ll be hanging on to your medball for essentially the entire workout.  You may carry the ball any way that you like but you must carry it! Review your wall ball shot technique and form.  Hold the medicine ball high and make sure you keep your chest up as you pass through the bottom of your squat.