Strict Press

5 reps strict press @21x1
30 sec rest
AMRAP unbroken Strict C2B pull ups
90 sec rest
x 4 sets

Gymnastics Vol / EMOM

8 min emom
1st 20 DU 5/3 RMU
2nd 20 DU 6 kipping HSPU 6"/4" Deficit

Friday Night Fight 

100' HSW (10' min sections)
into

4 rounds
21 wall balls
15 T2B
90 DU

into
100' HSW

Cool Down

row bike or ski
10-12 min at very EZ pace