Strength
Four sets of:
4 Weighted Strict Pull-Ups
Rest 30 seconds
30 second L-Sit
Rest 1 minute
Conditioning
Five min AMRAP of:
10 Pull-Ups
10 Wall Balls (20/14#)
Rest 5 minutes then....
Five min AMRAP of:
10 Knees to Elbow
10 Jumping Lunges
