Strength:
Weighted Pull-ups
4 Sets:
5 Weighted Strict Pull-ups
– Rest 20 Seconds
5 Slamballs
* Build In Weight To Technical Failure
* Aim for ~75-80% of 1RM
* Rest 2-3 Minutes Between Sets
WOD:
“The Admiral”
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24″/20″)
Time Cap: 20 Minutes
Fitness: (115/85)