Warmup:
400m run
PVC Burgener warmup

3 rounds of:
5 overhead squats @ 35-55-65
8 spider pushups
3x 10s hollow body rock


Workout:
Overhead squat 3-2-1-1 @ 85-105-120-125 (PR!!!) w/ 90 sec rest
Max ring pushups 12-10-10 w/ 90 sec rest

Then 3 rounds of:
10 ring dips (small band)
3x barbell complex (power clean, front squat, hang clean, clean) @ 105