Strength

1RM Weighted Pull-Up

Use as much resistance as possible. If you don’t have weighted pull-ups yet work on your kipping skills.

WOD

For time

50-40-30-20-10 of

Dumbbell Snatch 40/30lbs
Sit-ups

Off Ramp WOD

5 Rounds for time of 

15 Dumbbell Snatch
15 Sit-Ups