A.
Every 2 minutes, for 10 minutes (5 sets), complete the prescribed number of pull-ups according to your ability:
0-4 Strict Pull-ups: 2, 7, 5, 5, 7 (negatives)
4-5 Strict Pull-ups: 4, 9, 6, 6, 9 (negatives)
6-8 Strict Pull-ups: 2, 3, 2, 2, 3+
9-11 Strict Pull-ups: 3, 5, 3, 3, 5+
12-15 Strict Pull-ups: 6, 8, 6, 6, 8+
16-20 Strict Pull-ups: 8, 11, 8, 8, 10+
21-25 Strict Pull-ups: 12, 16, 12, 12, 15+

Then…

Every 2 minutes, for 18 minutes (9 sets):
Back Squat
1x5x65-70%
1x3x70-75%
1x1x80-85%
6x6x70%

B.
Five rounds for time of: 135/95 pound Back Squat, 21 reps 24/20″ Box Jump, 10 reps

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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