Strength

Weighted Pull-Up

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Work up to a strong effort weighted pull-up 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 5-10 sets for max reps of supine ring rows.

WOD

AMRAP in 10 Minutes

80 Wall Ball Shots 20/14 lb 10/9′
20 Dumbbell or Kettlebell Weighted Step ups 24/20″

Workout notes: This couplet has a high number of reps per round so your total round count will be fairly low. Scale to medicine ball weight and height that you can move fairly quickly through the first 80 reps.  The weighted step up has a lower rep count but the unilateral nature of the movement makes it very difficult.   Use a weight with which you can maintain a vertical torso  throughout the entire range of motion.