Warm up
400m Run
20 Empty Bar Thrusters
15 Push ups
10 back squats
Then
1:00 in a deadhang from pull up bar

Strength (1 or 2 shorts sets to get warmed up for this)
1 or 2 Rounds Max Rep Back Squat @ 65-75% 1RM
Rest 4:00 between sets
Yes we did this a couple weeks ago.
*These percentages are not exact. Shoot for a percent you think you can get
between 15 and 20 reps. Not shooting for 30+ plus this time. If you start your first set and think you are going to go over 20 stop, rest 4 minutes, add weight and go for that heavy 15-20

Wod
AMRAP 2:00 x 5
12 Thrusters 75/60lbs
4 Ring Dips
3 STRICT pull ups (no kip today, banded strict is ok)
Rest 2:00 between AMRAPs. Restart each AMRAP