Tuesday

Strength

A. Strict Pull-up (Weighted)
-In 12 Mins, find today's 1RM

F: :05 Eccentric Weighted Pull Up [or Ring Row; max reps unbroken 1010 tempo x3 sets] 
P: 1RM Weighted Pull Up
S: 1RM Weighted CtB Pull Up

Conditioning

B. For time: 
-800m Run
-30x Overhead Squat
-30x Toes to Bar
-30x Burpee

F: 400m Run + KB Front Squat + Hanging Knee Raise + Burpee
P: 95/65#
S: 135/95#

[15 min cap]