Strength

Weighted Pull-Ups
3-3-3-3-3

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

3 Rounds for time
400M Run
20 Alternating Dumbbell Snatch 45/30lbs
30 Dumbbell Goblet Squat 45/30lbs

Workout notes: Choose one dumbbell that you can use for both movements today.  The dumbbell snatch will likely be the limiting factor for most people as it requires you to perform a unilateral press overhead as you finish the rep.  Most people will do well choosing a weight that they can muscle snatch throughout the entire round of 20.   Dropping slightly as you receive the dumbbell overhead can help you to keep moving.  The goblet squats are meant to train your squat efficiency.  Use the weight to help you keep your chest upright as you pass below parallel in your squat. Focus on tracking your knees over your feet throughout the full range of motion.