"Deep in my cells I know there's something bad at the end if I don't get through it. This keeps me honest. It keeps me scared. I am stronger because I know there is a consequence. I know I can't get away with slacking off. This is what happens when you ascend above mediocrity. It's a game. It's a test. It is the way I live my life." 
-- Mark Twight

Close Grip Weighted Pull-Ups
8 @ 35# (then drop the weight and do as many strict pull-ups as possible)
6 @ 45#
5 @ 55#
4 @ 70#
3 @ 90#

WOD)
21-18-15-12-9-6-3 of
Pull-ups
50ft walking Lunges
Double Unders
(all with a 20lb vest on)