Mobility
Hips legs and shoulders

Strength
Work up to either a max weight of OHS x15 or do max reps at bodyweight
My 1 rep max back in November was 185. Tonight I did 175 x7! Stood up with my 8th rep but could not keep it locked out and had to bail! Still excited though!

WOD
3 rounds
350m row
20 wall ball
10 inverted ring rows