Strength

6 Sets for max reps of Strict Pull-Ups

If you are stuck doing singles or doubles of strict pull-ups don’t give up and move to the band, do a few more sets and keep your total # of pull-ups to at least 15.  

If you are using the band do six sets at max effort with a band that gets you at least 3-5.

WOD

AMRAP in 12 minutes of 

10 Burpees Over The Bar
10 Squat Cleans 135/95lbs
200M Run

Off Ramp WOD

AMRAP in 12 minutes of 

10 Burpees 
10 Goblet Squats
200M Run