Strength

Continue your 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here.

Skill

5-10 minutes of Kipping Pullup practice

Conditioning

1K Row for time

Rest exactly 2 minutes

Tabata DB Thrusters (35s/25s)

*you will have two scores for this workout. One for your row time and the other your total reps performed during the tabatas.