Strength:
Weighted Pushups
8-7-6-5-4
*30sec Weighted Plank after each set

Metcon:
AMRAP in 12min of the ladder:
1-2-3-4... Squat Cleans (#80/50)
2-4-6-8... HSPU

Skills:
Bar Muscle-up
(requirment: 5 strict chest-to-bar pullups)