Pull-Ups!

Weightlifting

Four sets of:
Supinated-Grip Pull-Ups x 4 reps @ 21X0

(weight them if possible)
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds

Metcon

Five rounds for time of:
5 Muscle-Ups or 10 Strict Ring Dips
20 Wall Ball Shots (20/14 lbs)