Squats

Warm up
3 rounds
250/200m row
5/5 Worlds Greatest Stretch
10 Air Squat
5 Push Up Down Dog

then
2 sets
5/5 Jumping Step Up
5 kang squat (light kb)

BBWU

Back Squat
15 minutes to find todays heavy
10 rep back squat

Pull Up Progression
using angle/bands from benchmarking
Ring Rows — 3×8–10
Band Pull-ups — 3×6
Strict Pull-Up — 4×4
Superset with 12 face pull

Conditioning
Annie
50-40-30-20-10
Double Under (x2 single)
Sit Up (1/2 novice)