3 rounds as warm-up:
6 kang squats, start w/empty bar and add a bit set-to-set
6 hip extensions, 2020
200m run – increase pace round-to-round

A. Overhead squat, 3-3-3, 33X1 – solid position over load; rest as needed
B. Back squat, 2-2-1-1 building so last single is only 90% effort (not a max) – but ideally heavier than last week’s 90% double, 30X1; 2:00-3:00 rest
C1. Strict pull-ups, 3 x 3-4 (CTB and/or weighted if you can hit 4 @ perfect tempo), 31X0; :60 rest
C2. Strict ring dips, 3 x 3-4 (same deal, add load if 4 @ tempo is there), 20X1; :60 rest
+
AMRAP in 10:00 w/quality movement/position/tempo over absolute speed:
4 strict toes-to-bar, 2110
6 med ball or sand bag bear hug alternating reverse lunges
8 push-ups, 20X1
150m ski erg or 200m row or 200m run

Post results to comments.