Warm-up: Hydrate, get in 3 rounds of 3 pull-ups, 3 dips and 5 squats. Stretch out the shoulders and triceps.
WOD: 5 rounds for time: 10 burpees, 15 pull-ups, and 20 squats only did 10 pullups
Strength: Weighted dips 5 sets of 3 repetitions-40#
Endurance: Choose one of the following - Row or swim for 15:00, only did 10 minutes