Strength:
Weighted Pull-up* 3-3-3-3-3
*scale to strict or banded to match rep scheme
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD:
Complete as many rounds as possible in 11 mins of:
9 Thrusters, 95/65 lbs
10 Shuttle Runs, 25 ft
Post loads and rounds to beyond the whiteboard.