Strength: 3x weighted Push Up Dropset (Work with a partner. Partner A will load desired weights onto Partner B's back. Partner B will do as many push ups as possible with that weight. Once Partner B can do no more, dump the weight off and do as many unweighted push ups as possible. Then switch. Do 3 rounds.)

WOD: 15 Min AMRAP

10 Pull Ups

15 Push Ups

20 Air Squats

REC: 3-1 minute AMRAPs of Lateral Jumps-Use a parallette or loaded barbell or something else to jump over and aim for jumping the entire minute. Work to make the second and third rounds just as good, or better, than the previous round.