Strength
Back Squat (3×5 @ 75-80%)
Warm-up 2-3 sets before starting working sets. All working sets at SAME WEIGHT. Should be 5-10 lbs heavier than last week.
Bodyweight Strength / Conditioning
As many QUALITY rounds & reps as possible in 12 minutes:
1 Rope Climb
5 Strict Handstand Push-Ups
10 Alt. Weighted Pistols (35/25)
SCALED:
10 Ring Rows (most difficult possible)
5 Box HSPU or Floor-Seated DB Press
10 Parallel Box Step-Ups (5 each leg)
Cash-Out / Cool Down
Your choice / go get some SFH samples!