A. Back squat: 1×5@70%, 1×5@75%, 2×3@80%, 1×3@85%, rest 2 min in between sets.
B. 21-15-9 of: ring dips, pullups
In between each round, do 16 jumping lunges (8 per leg). Weight the lunges, if you are brave and have no need to feel your legs in the next few days.