15 minute warm-up
A1) weighted pull up: 5-7 x 4 sets, always try to go heavier than last time or more reps.
A2) Back squat: 10 reps x 3 sets @ 65%, 70%, 75%, light will do 10-12 reps with lighter weight, work on form
12 minute AMRAP of
10 x HSPU, sub for this is a strict press
10 x SDLHP 95/65, light is KB sumo
10 x bar over burpee