Strength

8×3 Weighted Pull-Ups

Perform 8 sets of 3 weighted pull-ups.  Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range. If you have any bodyweight pull-ups at all ditch the band and get as many reps in as you can without assistance!

WOD

AMRAP in 7 Minutes

3-6-9-12-15 …
Deadlift 225/155lbs
Box Jump 24/20″

Off Ramp WOD

Challenge yourself but protect your back through all of the workout!  As the rep counts increase break up the deadlifts into manageable sets rather than crank out reps with bad form.