Strength: 25 Pullups (strict) Use bands, your own bodyweight or add weight. Do whichever provides the appropriate challenge and still allows the ability to get the reps done in 5 mins. or less.
WOD: CROSSFIT GAMES OPEN WOD 12.3
AMRAP 18 mins.
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes to Bar
Stretch/Foam Roll