1) Back Squat
5 reps @ 75 – 80%
3 reps @ 85 – 90%
1 rep @ 90 – 95%

2) Every 3 minutes for 3 rounds complete max strict pull ups (10 minimum each round).

Either use a band or break up into sets if needed to get 10 each round.

3) 10 rounds for time:
Run 100
2 overhead squats (95/65lbs)
(weight should be light on overhead squat. scale accordingly)