skill
muscle up (red band 3 notches down)
2-2-2-2-2

negative count mu 5 sec down
5-5

strength
pull ups 25 lbs
3-3-3-3-3

back squats @ 185 lbs
13-12-12

bench press @ 135 lbs
21-18-15

pallof press holds
30-30-30