Strength: 1×5@60%, 1×5@65%, 1×5@70% of 1rm
10 rounds for time of:
3 weighted pull-ups, 45-lb.
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Complete as many rounds as possible in 20 minutes of:
115/75 push press, 10 reps
1.5/1 pood kettlebell swing, 10 reps
24/20 box jump, 10 reps