Friday
Strength
Weighted Pullup
If you are unable to perform an unassisted pull-up then use this time to work towards your highest level of pull-up. This needs to be a retest-able method so negatives are not applicable. Try to find a band that you can only do 1 rep with. If stuck between band difficulties, perform AMRAP reps with the band easier than the one that you cannot complete a rep with and use that as your marker of progress.
Conditioning
For Time:
800M Run
Then
3 Rounds:
12 Power Snatch 75/55
12 T2B
Then
800M Run