AM
A. Barbell Strict Press; 5x5; rest 2min bw sets 
B. Strict deficit (4") hspu; 15 for time x5; rest 3 min
C1.Weighted pull ups; 2-3x6; rest 10 sec
C2. CTB pull ups; 17 AFAP x6; rest 10 sec
C3. Muscle ups; 6 AFAP x6; rest 4 min

PM
A. Side to Side Line Hops; 20 reps AFAP x 3 sets; rest as needed 
B. Forward Line Hops; 20 reps AFAP x 3 sets; rest as needed 
C. Skater jumps; 6 reps ea way x 3 sets; rest as needed 
D. Hurdle Hops; 5 consecutive hops x 3 sets; rest as needed (be springy off feet, no dipping of shoulders) 
+
Assault 30 Seconds @ 525 watts 
Assault 30 Seconds @ 100 watts 
x20

Ended up having to skip today. Had a late night and no sleep. Want me to make up next Saturday?