Strength I:  Back squat E3:00MOM 3 x 10 @ 73% of 1RM back squat (0:00, 3:00, 6:00) At the 9:00 - Strength II:  Front squat E2:00MOM 3 x 3 @ 80% of 1RM front squat (9:00, 11:00, 13:00) Workout of the Day:   "Superior" AMRAP in 10 minutes: 200 meter run 30 box jumps (24/20) 20 push-ups -Rest...

Skill work:  Tabata - 20 seconds work/10 seconds rest for 4 minutes - Pick two skills for 8 minutes total time (i.e. pistols, double unders, handstand walk, handstand hold, L-Sit hold, ring dips, MUs, etc...