Your workout for Friday is:

A) For time:
Run 800m
40 Chest-to-Bar Pull-Ups
30 Hand Release Push-Ups
Scales: Pull Ups, Chin Ups, Ring Rows, no negatives!

B) EMOMx12:
1min 20 straight leg ab crunches
2min 20seconds Hold on bar L Sit hold
3min 20 Abmat Sit Ups

Your workout for Saturday is:

I never like to do the same thing twice. I am just going to let the universe surprise me
— Anonymous