Strength

3 sets:
8-10 Strict pull ups (weight if needed)
12-15 Underhand Bent Over Rows

WOD

4 Rounds for Time:
500 Meter Row/400 Meter Run
10 Clean and Jerks (135/95)
10 Toes-to-Bar

Extra Credit

Barbell Curl 21’s
*7 1/2 + 7 1/2 + 7 Full