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

5 Rounds with

1 minute on each station
Two arm Dumbbell Power Clean 45/30 lb
Wall Ball Shots 20/14 lb 10/9 ‘
Row for Calories
Rest

Workout notes: This workout will be scored as you would the classic CrossFit workout “Fight Gone Bad”.  We have seen this interval setup several times and in this version we start with the most difficult weightlifting movement in terms of load and finish with rowing before a rest period. For the dumbbell power clean we’re looking for the movement to start with both ends of the dumbbell on the floor and finish with the dumbbells at your shoulders with your hips and knees at full extension.