Strength
Strict Press
3-3-3-3-3
-Between sets complete a max set of dead hang pull-ups
WOD
4 Rounds
10 Toes to Bar
15 Kettlebell Swings (2,1.5)
20 Box Jumps
Level 2- (1.5,1)
Level 1- (1,0.75)
At Home WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Lunge Jumps (each leg)