Strength

Pull Ups

 Follow the Pull Up Program

WOD

2 Rounds for Time

 2:30 Min AMRAP
 20/15 Cal Bike
 Max Dumbbell Snatches (25/17.5 kg)
 2:30 Min Rest
 2:30 Min AMRAP
 40/30 Cal Row
 Max Toes-to-Bar