Strength: Weighted or Strict Chest-to-Bar Pull Ups 3x8 - Do these on the new section of the pull up rig that looks like a miniature monkey bars or on rings. The purpose is to change up your grip so it is like that of a muscle up.
WOD: Tabata Time
8 rounds of 20 seconds of work followed by 10 seconds rest. The coach will keep track of the time. Keep track of each round, lowest round is your final score for each movement.
Box Jumps (24/20)
Overhead Squats (65/35) (Don't put the bar down)
REC: Run 1 mile for time