Warm-Up
Line Drills
then..
Tabata Armadillo Drills (10 rounds total)
Partners switch every round

Extra hot
 1 set ME chest to bar pull-up(until kip fails)
Remember the superman position from Monday. 

Strength
Every 90 seconds for 12 Rounds
Odd:10-8-6-4-2-1 Front Squat (add weight each round)
Even: Chest to bar Pull-Up(70% of ME)

Conditioning
"Karen"
150 Wall Balls for time (20/14)
Record your longest wall ball set

Finisher
5 Minutes at the bottom(rock bottom) of a sumo squat