Strength

Back Squat 3×5
Perform these reps at 5-10# less than the 5RM weight you found last Monday. These sets should be very challenging!

 

Gymnastics

3 rounds:
Max Reps Unbroken Strict Pullups

 

Metcon

21-15-9 for time:
Deadlift (155/115)
Shoulder to Overhead (155/115)

You must use the same bar for the entire workout.

Hard Time Cap: 8 minutes