Strength:

Overhead Squat (build to heavy set of 3 in 15 mins)

WOD: For Time: 

100 Double Unders (or 200 singles)

30 Chest to Bar Pull-ups

30 Overhead Squats (115/85/65)

100 Double Unders (200 singles)

15 Chest to Bar Pull-ups

15 Overhead Squats (115/85/65)

100 Double Unders (200 singles)

10 Chest to Bar Pullups

10 Overhead Squats (115/85/65)

* 20 min time cap