Strength:
L1:
Max rep ring row x4
L2
Max rep Pullup x4
L3;
Weighted Pullup , 3-3-3-3-3
WOD:
AMRAP in 15 minutes:
10 alternating dumbbell snatches, 50/35lbs
10 box jumps, 30/24 inches
20 abmat sit-ups
Post reps/loads and rounds to beyond the whiteboard.