A. Strict Weighted Pull-up; build to a tough triple - Managed to squeeze out 70#. Was a tough attempt. 
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4 Sets: 
2 Legless Rope Climbs 
rest 20 seconds 
8 Muscle Ups 
rest 20 seconds 
16 Strict HSPUs 
rest 3-4min bw sets - Shoulders got really fatigued. Need to work in more muscle ups again. Felt like I was spending a lot of extra energy. First three sets were UB on all movements. Last set I broke up the muscle ups (5/3) and hspu's (11/5). 
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4 Sets: 
16 Sec L-Sit Hold 
rest 20 seconds 
20 TTB 
rest 20 seconds 
12 Burpee Box Jumps @ 20" 
rest 3-4min bw sets - Hip flexors were gone on the l-sit. This wasn't as bad as the first piece. UB on first two sets of TTB, then broke 10/5/5. 
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movement work 15-20 min - mobility work around hip