skill
muscle ups (red band 2 notches)
5-5-5-5-5

weight lifting
hang snatch @ 105 lbs
3-3-3-3-3

strength
back squats @ 225 lbs
4-4-4-4-4

dips
25-18-17

conditioning
3 rounds
5 pull ups
5 chin ups
5 power jumps
10 ab roll outs