Chin-ups (3-3-3-3-3-3-3)
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 (Time)
3 Rounds for time:
400m run
10 clean and jerks 135/83