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Warmup
3 rounds of:
20 Double Unders
15sec L-Sit

Test
Core
20 GHD Situps
30 Back Extensions

WOD
1st
Push Press 5-5-5-(15-20)
**After you finish your 3 heavy sets of 5, finish off with a high rep set maxing out at 15 to 20 reps.  Record this weight and # of reps.

2nd
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound 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.  Do not start round over if you come off the bar.  Total up number of sets needed to complete the 10rounds.

Record time and number of sets to completion.