Strength: Strict Pull ups by ability.
1) 0-1 Pull ups: 5 sets of ME partial ROM pull ups
2) 1-5 Pull ups: 5 sets of max reps
3) 5-10 Pull ups can be done: 7*3*85 %3RM; then one set of ME BW Pull ups
4)10+ Pull ups:
6*5*85% 5RM; then one set of ME BW Pull ups.

MetCon: Running “Jackie”
1k run
50 Thrusters 20/15kg
30 Pull ups