SATURDAY WORKOUT

10 Minutes:
Weighted Pull-ups (Strict)
3-3-3-3
*Progressive sets: Try to get heavier each set, if you were successful on all three reps for the previous set.

Then...

A quick and dirty 2 movement Chipper:
50 Burpees
25 Toes2Bar

*If you cannot do Toes2Bar, do the most difficult scale you can manage (Knees2Armpits, Hanging Leg Raises, etc...). If you cannot do Strict Weighted Pull-ups, or even a Strict Pull-up, you will do the lightest band you can manage for 3 - 5 reps each set, with no kip whatsoever; make it hard.