Vertical pressing/pulling and some jumping!

Strength 

E 3 M 5 R

3 Shoulder Press  (build)

2 Weighted Pull Up (build)

WOD 

” Tight Rope ”

4 x 4:00/2:00 rest

3 Rope Climb

9 Deficit HSPU (4″/1″)

21/18 Cal Row

MR Double Under