A. Find new 5 rep max
Take 8 – 10 min to build to your starting weight (First set should be your heaviest from last week)
Then

Every 4 min for 12 minutes
5 x back squats
B. 16 min emom
1st 5-8 x strict pull ups (chest to bar)
2nd 5-8 x strict ring dips
3rd 6-8 x single leg squats left
4th 6-8 x single leg squats right