1.) Toss Up 
7 minutes
1 Wall Climb
1 Muscle Up
1 Strict Press 95/65lb
2 Wall Climb
2 Muscle Up
2 Strict Press 95/65lb
3 Wall Climb 
3 Muscle Up
3 Strict Press 95/65lb
4-4-4,5-5-5,6-6-6 and so on 
Note: wallclimb  standard is nose toes and hips to the wall. Must walk down the wall, falling is a no rep. Rep starts with body in plank and ends in plank. Scale Muscle Up with a banded Muscle Up or Burpee Chest to Bar Pull-ups
2.) Shane’s daily pull-up challenge. 
5-1 & 1-5 reps of 
Wide Grips Strict Pull-ups
Narrow Grip Strict Pull-ups
Strict Chin-ups
Note: Shane makes me do this every day with him. I don’t like it but it’s definitely making me stronger. Don’t take a terrible long time and if you have strict pull-ups but still pretty weak start at 3 instead of 5. Wide is snatch grip width. Knuckles to the ceiling at all times. If you need bands do this with them and soon you will not need bands.
*3.) For time: 
Row 50 cal
50 GHD Sit-ups
*4.) Power Snatch 60/3, 65/3, 70/2×3, 80/2×2
*5.) Front Squat 70/3, 75/3, 80/3, 85/3
Note: front squat based off of 1 RM C&J
6.) Do whatever mobility work you need to do. Do not ignore this folks. We are strong and our bodies do not break easily but they do wear down. Constant wear leads to problems and that constant wear can be prevented by doing a little bit of maintenance. Do it