Friday

a)Skill

Rope Climbs 

L1 legless 
L2 U clamp/J hook/Spanish wrap
L3 box progressions

b)Strength

25 unbroken back squat reps at 25%

c)Conditioning

C2B pull
OHS (no rack)

10-1

L1 135-105
L2 115-85 chin ups
L3 95-65 bands/ring rows
L4 65-35