Strength

1RM Weighted Pull-Up

Start with bodyweight pull-ups and work up to a max effort weighted pull-up.  If you have been working with assistance for a while make an attempt at your first strict or kipping pull-up. If you have time and want an extra challenge perform 5 sets of 3 reps @ 60% of your max for the day with the remaining time.

WOD

AMRAP in 20 Minutes

30 Sit-ups
25 Air Squats
20 Alternating Dumbbell Snatch 45/30lbs

Workout notes: Use this workout to establish a sustainable rate of work.  For a task this long it doesn’t make sense to redline.  Start working at a consistent pace and try to keep working at that capacity! Fight to keep the same intensity/pacing for the entire workout!