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Strength:

Determine which pull-up workout you do and go to 80% for 5 sets

Banded Pull up, Pull-up, C2B, Bar Muscle up

Example: You can do 10 C2B Pull ups – do 5 sets of 8 C2B.

You should be able to do at least 5, if less than 5, drop down a scale.

Metcon:

4 Minutes Wall Balls (20/14)
1 Minute Hang from Bar*
3 Minutes Wall ball
1 Minute Hang*
2 Minutes Wall Ball
1 Minute Hang*
1 Minute Wall Ball
1 Minute Hang*

*If you come off the bar in less than a minute, you do burpees the remainder of the minute.

Score is total Wall balls