Strength

Pull Ups

 Follow the Pull Up Program

WOD 1

8 Min AMRAP

 12 GHD Sit Ups
 12 Floor Presses (95/65 lbs)

WOD 2

8 Min AMRAP

 12 Ring Dips
 12 Double Dumbbell snatches (20/15 kg)
 * 4 Min Rest between WODs