Sunday

Strength
Chin-ups (2-2-2-2-2-2-2)
Palms facing in, overhead grip on pull-up bar. From a fully extended dead hang, pull chin over bar, & back to full extension

Add weight each set as possible. If you do not have chin ups, scale to 10 sets of 2 negatives as slow as possible. If a chin-up negative is not available, do 7 sets of 8 bicep curls.

Metcon
Metcon (Time)
For time:
1 Mile run
30 Box jumps
800m run
40 Box jumps
400m run
50 Box Jumps