3 rounds as warm-up w/empty bar:
5 front squats
5 thrusters
5 good mornings
10 glute-ham sit-ups
200m run – increase pace round-to-round
2-4-6-8-10 for completion/quality movement (cut to 1-2-3-4-5 if these are tough):
Strict pull-ups
Strict ring dips
+
A. Overhead squat, 3-3-3, 20X1 – solid position over load, these are NOT maximal effort and therefore should not have any chance of missing/struggling; rest as needed
B. Back squat, 2-2-2-2 building so last double is tough, 20X2; 2:00-3:00 rest
+
10:00 for quality/efficient movement, NOT max reps:
1 rope climb
5 wall walks
10 alternating DB/KB reverse lunges, heavy
50 double-unders
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