Strength

Weighted Pull-Up

3-3-3-3-3

Work up to a strong effort 3 rep weighted pull-up.  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 10 Minutes
20 Kettlebell Swings 24/16kg
10 Burpee Box Jump 24/20″

Workout notes: Choose a kettlebell you can swing with large sets for most of the workout. Rembmer if you are thinking about attempting a heavier kettlebell you can always swing “russian” style by just going to eye level with the bell.