SWOD: Weighted Pull-ups (Shoot for 5 sets of 5 increasing weight each set) 25 min cap
Record your heaviest set of pull ups
Ghd extensions (Shoot for 10x10) 100 reps during pullups
WOD: Metcon (Time) 3 rounds for time 10 pull-ups 10 burpees 10 hang power snatch 95/65 masters 75/35