Squat 3×5 (add 5 lbs to last workout)
15 x 3 Box Jumps @ 80% of 1 RM Box Jump (45 seconds rest)
21, 15, 9 reps of:
Bench Press @ body weight, women shoot for around 2/3 bodyweight
Pull Ups can be done strict or kipping. If you choose to kip it is not an excuse to reach your chin. You must still work to maintain a neutral head position.