Paused Front Squat 5-5-5-5-5
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom - active loaded position, not relaxed.
1 Rope Climb, 15' Ascent
Extra Work: Run/Pushup/Squat
Run 5k During the course of the run, complete a total of 100 pushups and 200 squats. They may be split up and completed whenever and however you choose, but the you must run at least the first 400m before performing any pushups or squats.