Strength

Strict Weighted Pull-Up

2-2-2-2-2-2

Increase loads during each set working up to near max or maximal effort.  If you are using the bands work up in sets of 1 or 2 reps to the smallest band possible or go bodyweight!

WOD

7 rounds for time

200M Run With Plate 45/25lbs
10 Overhead Lunge Steps 45/25lbs
7 Burpee Jump To Plate 45/25lbs

Use the same plate for all three movements! Carry it any way you like during the run but it must be overhead during the lunges if you are going Rx!

Off Ramp WOD

7 rounds for time

200M Run With Plate
10 Overhead Lunge Steps
7 Burpee Jump To Plate