Back Squat for load:
#1: 8 reps @ 50%
#2: 8 reps @ 60%
#3: 8 reps @ 65%
#4: 8 reps @ 70%

Weighted if possible. If you can’t do pull-ups, scale to negatives with 3 second descent.

10 minute AMRAP:

10 thrusters (95/65)
10 pull-ups

Coach’s choice core work