Strength:
5X2 Top Pull Deadlifts @ 90% – rest 90 sec. DEMO VIDEO

Conditioning:

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups
10 KBS 32/24kg
10 Wall Balls 20/14#
10 C2B Pull-ups

For time.

Crossfit Training 2 Feb 2012-3

The Proof Is in the Pull-Up: 10 Tools for Getting Better at Pull-Ups – Melody Schoenfeld