Strength

8×3 Weighted Pull-Ups

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

WOD

For time

15-12-9-6-3 rep rounds of 
Power Clean 135/95lbs
HSPU

Off Ramp WOD

For time

15-12-9-6-3 rep rounds of 
Power Clean 
Push-Ups