1) Chin Ups and Weighted Chin Ups 

Rx: Using last week's weight, try for
sets of 7,6,5 resting 90 sec between sets
Scaled: 30 total reps (broken up as needed) at hardest progression
(focus on pulling high)

2) After chins are completed:

4 Rounds:
6/6 Cossak Squats (controlled reps)
10 Weighted Back Extensions (increase if you've been doing weighted)

3) 3 Rounds:
30 Wall Balls
20 Box Jump Overs
20/15 cal row
10 OHS (95/65) (rx+115/85)