1. Deadlift 3×5 @ add 5-10lbs to last weights week. 

2. a. Metronome push-ups @ 25BPM 20x (Hold, down on beep, hold, up on beep, hold, repeat) 

    b. Metronome chin-up. Max reps @ 25BPM. (Hang, up on beep, hold, lower to hang on beep, hang, repeat)

2x

3.  Sandbag carry. Carry 100lb sandbag on chest using a Gable grip for 100 yds. 2 min rest.  6x

Post weight used and results in comments.