Strength
Weighted Ring Dips 5-5-5-5-5
OR
Focus on Strict Pull Ups- 5 Max Rep sets with minimal band assistance
WOD
4 Rounds for time
20 Wallballs
20 Chest to bar pull ups
20 Box Jumps
20 Alternating pistols
Rest 1 minute
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Strength
Weighted Ring Dips 5-5-5-5-5
OR
Focus on Strict Pull Ups- 5 Max Rep sets with minimal band assistance
WOD
4 Rounds for time
20 Wallballs
20 Chest to bar pull ups
20 Box Jumps
20 Alternating pistols
Rest 1 minute