Strict Pull Ups
RX – 8 at bodyweight and 5 x weighted pull ups x 2 sets
Scaled – Ring rows x 10 and 5 x reps with 3 sec lower to bottom of ring row with a 2 sec hold at bottom x 2 sets

Accessory Work
1:1 on rower
row 200m for time at no more than 23 strokes per minute (SPM) x 3 each and record time

WOD
5 x double KB get ups
20m farmers walk with same 2 KB
10 x box overs
2 min AMRAP
rest 2 mins and repeat for 3 rounds