Tabata:
Pull Up
Rest 1 min
Sit up
Rest 1 min
Front Squat @ 75/55

For those of you who struggle with the front squat, you may find some help in the video below. Even though these are the exact same things your coaches have likely been encouraging from you technique wise, sometimes a different perspective can be helpful.

Oh, and keep in mind that for today's workout you'll be moving MUCH faster than the demo in this video.