Strength

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

Start @ 50% and build to heavy for the complex

Work

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees

CompTrain

Skills
Max Ring Muscle-Ups

Gymnastic Skills
AMRAP 10:
2 Rounds of "Strict Cindy"
50' Handstand Walk / 20 Shoulder Taps facing wall

Front Squat
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

Start @ 50% and build to heavy for the complex

"Satans Whiskers"
3 Rounds:
10 Chest to Bar Pull-ups 
10 Front Squats (165/110)
10 Barbell Facing Burpees