Strength

Weighted Pull-Up
2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

3 Rounds for time

30 Wall Ball Shots 20/14 lb 10/9′
400M Run

Workout notes: Today we’re performing a classic couplet. Use a medicine ball that lets you practice perfect squats with an upright torso and a weight you can throw to a target for all 90 repetitions. Try to challenge yourself and move quickly through each  set of 30 wall ball shots but don’t leave yourself so gassed that you are using the run entirely as recovery.