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Warm up 
back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
5 @ 75% 
3 @ 85%
1+ @ 95% 
build on last weeks HSPU 
20 min AMRAP 
5 Bar muscle ups 
10 push ups 
15 squats 

Scales - Bar Muscle up 5,3,1, banded 
CTB 5, 3, 1 
Pull ups 5, 3, 1, banded  

You can choose what you wanna work on 

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