Strength:

Weighted Chin Ups:  Work up to your heaviest chin up

Metcon:

For Time:

21 Shoulder to Overhead (135,95)

Run 800 meters

Rest 2:00

15 Shoulder to Overhead (135,95)

Run 600 meters

Rest 2:00

9 Shoulder to Overhead (135,95)

Run 400 meters

22:00 Time Cap

Accessory Work:

3 Rounds for Time:

10 Banded Plank Rows, rest :10

10 Dumbbell Curls, Rest :10