15 Minutes, work up to a heavy:
10 Rep Front Squat
With a partner:
200 Burpee Wallballs @ 20/14
*one partner tosses the wallball in such a way that the other partner is able to catch it, after tossing the ball partner 1 immediately does a burpee. Partner 2 receives the ball and then does the same thing.
Pay attention to your partner: Do not throw the ball if your partner isn't ready to receive it.
Wallball @ 14/10
Level II & III
1) 15 min- Practice a new skill
2) Lick your wounds
3) do everything you can to get ready for a second attempt on Monday, if possible.