Strength

3-3-3-3-3

Weighted Pull-Up

Perform 5 sets of 3 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

AMRAP in 20 Minutes

400M Run
20 Overhead Squats 75/55lbs
1 Minute Rest following every round

Workout notes:  Take a note of the minute of rest following every round! What does that mean and why? The idea here is that you will have the opportunity to attack every run with a little higher intensity that you might in a long workout with a difficult high rep squatting movement.  We often see people lower the intensity and slow down a bit with their running in a long amrap. Use this time to give those runs some attention and keep your feet moving and move right to the overhead squat!  Treat each round as if it is for time.