Strength

Pull Ups

 Find your 1 Rep Max Weighted Pull Up
 OR
 5 Sets of
  5 Pull Up Negatives
  10 Single Arm Dumbbell Rows
  10 Dumbbell Bent Over Flys

WOD

5 Rounds of Stations

 Min 1: Chest-to-Bar Pull Ups
 Min 2: Goblet Squats
 Min 3: Hollow Body Rocks
 Min 4: Row for Cal
 Min 5: Rest