Strength: Back Squat 3x2@90%, 2x1@95%
Beginner: 5 and 10% of what you did last week
Masters: same as rest of gym
800 m run
12 muscle ups or 40 CTB for time
**Scaling Options: use a band for the CTB pull-ups.
If you decide to do regular pull-ups it's 50 pull-ups.