Strength
3x5 strict pullups
3x7 box dips
3x7 weigthed situps (plate on chest)
WOD
As many reps as possible
1 min - push press 75/55
1 min - plyo squat
2 min - candle stick get up 25/15
2 min - sdhp 75/55
2 min - push press 75/55
2 min - plyo squat
1 min - candle stick get up 25/15
1 min - sdhp 75/55
12 min total
OT
foam roll
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