8.17

3-5 minutes of workout prep
Sumo Squat to Stand x 10
Lateral goblet squats x 10/side
Push Up Plus x 10
Scap Pull ups x 10

then

A.1 Back Squat; 80%x3, 85%x2, 90-95%x1x2
A.2 Neutral Grip Ring Strict pull up @ 21X2 x 4-6 reps x 4 sets
+
8 minute amrap
10 BB front rack lunge steps @ 95/65
8 Burpee pull ups
6 Box jump overs, 24/20″

~rest 5 minutes

50m sled sprint @ high speed effort
x3 sets
rest : work = 2 : 1