Strength

8×3 Weighted Pull-Ups

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.

WOD

5 Rounds for time
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar
200M Run

Off Ramp WOD

3-5 Rounds for time
15 Wall Ball Shots 
10 Knees-To-Elbows, Knee Tucks or Sit-Ups
200M Run