100314

1a) 3×3 weighted pull ups + 5 Strict Pull ups + 7 Kipping pull ups without coming off the bar (rest 1 min)

1b)3xME pistols in 1 min (rest 1 min)

alternate between 1a and 1b with 1 min rest between

Capacity WOD:

Alternate the 2 movements Every other minute on the minute for 16 min adding weight for the barbell movement each set

*Doing 1:15 min of work with 45sec rest

Overhead Squats 75/55, 95/65, 115/85, 135/95

Box Jump Overs 24/20