Strength:
- 3x5 Weighted Pull-ups
- 3x5 Dips (can be weighted)
or
- Pull-up Progression
- 3x5 Dips
WOD:
4 rounds for reps (allow 15 second transition time)
- 1 min max effort 20m sprints (the width of one tennis court)
- 1 min max effort burpees
- 1 min max effort KB swings
- 1 min max effort wall balls
- 1 min rest
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post name and total reps to board
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