3 rounds as warm-up:
4 alternating Turkish get-ups, moderate up to 53/35
15m slow bear crawl
+
A. Squat snatch, 6-8 x 1 @ 80% 1RM; rest as needed to ensure quality movement
B. Front squat, 4-4-4 @ 65-70% 1RM slightly heavier than last week but w/continued emphasis on speed throughout (think 00X1 tempo again, moving the bar as fast as possible throughout); 2:00-3:00 rest
+
1 set:
max unbroken CTB pull-ups – biggest set possible without risk of tearing
+
For time:
100 row calories
100 wall balls, 20 to 10

Post results to comments.