Warmup:
400m run
some PVC stuff
PVC barbell warmup
45 lb barbell warmup

Back squats:
5-3-2 at 95-145-165

Workout:
Back squats (85% 1 rep max):
3-3-3-3-3 at 165

Then max rounds in 2 minutes of:
5 pullups
5 pushups
5 situps
I got 4 2/3 rounds

Then max rounds in 2 minutes of:
5 pullups
5 ring dips
5 flutterkicks
I got 2 rounds.