Strength:
Weighted Pull-ups
Take 8 minutes to establish a 1 rep max. If no weighted pull-ups, spend 8 minutes working on strict pull-ups/ strict band assisted pull-ups
Conditioning:
AMRAP 12 Minutes
Run 200m
12 Front Rack Walking Lunges 135/95lbs (no rack allowed)
12 Pull-ups
Modified WOD:
Spend 7 minutes working on ring-rows or strict pull-ups
then...
AMRAP 12 minutes
Run 200m or Row 250m
12 Walking Lunges
6 Strict Pull-ups (no kipping, use bands if needed)
