Thursday

Strength + Work Capacity
Work up to a heavy front squat

Then 
5 Rounds for time:
1x Back squat @ FS load
3x Strict weighted pull-ups 25lbs
2x Back squat @ FS load
3x Strict weighted pull-ups 25lbs
3x Back squat @ FS load
3x Strict weighted pull-ups 25lbs

Note: Work up to a 1 rep heavy (NOT max) front squat. Form and range of motion are paramount. When you establish your heavy load for the day leave the weight on the bar for the work capacity training. During the second part of the training without sacrificing movement integrity as priority one, move through the two exercises with purpose. Scale pull-ups as needed.