A. Back squat – 3×10. Increase weight 3-5% from last week. You should be getting into the 70-75% range by now.
B. 3 rounds, not for time:
5 weighted pull-ups, as heavy as possible. If you’re not doing weighted pull-ups, do 3-5 sub-maximal negatives, i.e. if your maximum negative length is 30 seconds, aim for ~10 second negatives. You can do the pull-up as well to get back up, or use your legs to get back above the bar. Scale to foot-assisted ring or bar pull-up negatives.
3-5 reps of bar dip negatives (scale to dips between two benches or boxes).