Coach led foam rolling & trigger ball work
10 minutes

WOD
5 Strict Pull-up
10 Push-up
15 Squat
20 minutes, as many rounds as possible

If your strict movements are advanced, read below:
If you can finish 8 rounds of the above by 5:00, switch to:
10-20-30 rep for 4 rounds.
If you can finish 4 rounds of 10-20-30 rep by 10:00, switch to:
20-40-60 rep for 2 rounds.
If you can finish 2 rounds of 20-40-60 rep by 15:00, switch to:
40-80-120 rep, then stop.