Strength

Pull-ups

3 x 8
(1-2 minute rest)

3 Rounds

12 x Band Lat Pull Downs
12 x Dumbbell Bent Over Row

WOD

AMRAP 8

7 Burpees
14 (DB or BB) front rack reverse lunges
21 Situps

* 2 minutes rest

AMRAP 8

7 TTB
9 Box Jumps
11 KBS