A. Weighted pull-ups – 5×5, as heavy as possible for this rep scheme.
Scaled option – 5 sets of 2 slow negatives
B. 3 max effort sets of 1 1/2 ring dips, ring push-ups, or regular push-ups.
C. For time, 10 to 1 reps of:
DB hang squat cleans (2×40/2×30, or scale as needed)
After each set, do a shuttle run of: half gym, full gym, half gym.
D. 3 sets of 15-30 GHD hip extensions.