3 rounds as warm-up:
5 light kang squats, 3111
5 weighted hip extensions, 20X1
200m run – increase pace round-to-round

A. Overhead squat, 5-5-5, 31X1 – solid position over load, but faster tempo should allow for heavier loads than last few weeks; rest as needed
B. Back squat, 5-5-5 building to a moderate/tough set, 20X2; 2:00-3:00 rest
C1. Strict pull-ups, 3-2-2 weighted and/or CTB if possible, 31X0; :60 rest
C2. Strict ring dips, 3-2-2 weighted if possible, 20X1; :60 rest
+
12:00 w/emphasis on quality movement/position/tempo over absolute speed:
4 strict toes-to-bar or toes-to-rings, 2110
4 kipping toes-to-bar or toes-to-rings
4 push-ups, 2011
4 burpees w/strict push-up @ bottom
8 DB box step-overs, 24/20 – your choice DB weight
32 double-unders

Post results to comments.