Continue your 5-3-1 program. Add 5% to the numbers you were working off of last month. Download the 5-3-1 Spreadsheet here.
5-10 minutes of Kipping Pullup practice
1K Row for time
Rest exactly 2 minutes
Tabata DB Thrusters (35s/25s)
*you will have two scores for this workout. One for your row time and the other your total reps performed during the tabatas.