Strength
Weighted Strict Chin-up 4-4-4-4
Use the heaviest weight you can for each set. Rest as needed between sets.
Metcon
AMRAP in 15 mins:
5 Strict Ring Dips
5 Strict Pull up
5 inverted burpees
5 firecracker
Overload
4 rounds of :
10 Hollow rock
5 alligator roll (hollow to superman to hollow)
10 arch pulse
5 V-sit up