The main workout for Tuesday:
Warm Up (5 mins)
1a) Barefoot Sprints (15s, 12s, 10s)
1b) Frog/Tuck Planch (30s, 15s, 5s)
1c) Tuck Lever (30s, 15s, 5s)
2a) Ring Splits/Cuts (3, 2, 1 each way)
2b) Rope Climb to Cirques (3, 2, 1)
3a) Kill Carry* (+20kg weight vest)
The session time was around 30 minutes but the fingerboard workout actually ramped up the overall time by a further 10 minutes.
UPDATE: I am feeling this workout today (Wednesday). I think Friday's workout will be a deload session.