Strength

8×3 Weighted Pull-Ups 

Try to add some weight from last time or set a benchmark today. If you’re working the bands do 8 sets with a band that gets you into 3-5 reps at max effort.

WOD

3 Rounds of the following with  1 Minute on each station. 1 minute rest between rounds.

Burpee
Box Jump 24/20″
Row for Calories
Sit-Ups
Dumbbell Snatch 40/30lbs

Off Ramp WOD 

Work the same movements today and scale by rounds if needed!