1. Back Squat:

-1×10 @ 60%
-1×10 @ 65%
-1×8 @ 70%
-1×8 @ 75%

2. Chest to Bar Pull Up: 3xMax Reps
3. Front Squat:
-1×5 @ 60%
-1×5 @ 65%
-1×5 @ 70%
-1×5 @ 70%

4. For time:
4 Hand release push ups + 4 sprints
8 Hand release push ups + 4 sprints
12 Hand release push ups + 4 sprints
16 Hand release push ups + 4 sprints
20 Hand release push ups + 4 sprints
16 Hand release push ups + 4 sprints
12 Hand release push ups + 4 sprints
8 Hand release push ups + 4 sprints
4 Hand release push ups + 4 sprints