Thursday

"And above all things have fervent charity among yourselves: for charity shall cover the multitude of sins."
1 Peter 4:8

Strength
Work up to 2RM Back squat
Perform 1x back squat at 2RM load, every minute on the minute for 10 minutes.

then

Every thirty seconds for 10 minutes, perform 1x squat clean. Use a load that is 50 pounds lighter than your 1RM front squat.

then

30x Strict HSPU's on parallettes

then

Tabata alternating battle ropes