A. Front squats – 4×3@80% (increase weight from last week).
B. Back squat – 1×30@45% (increase weight from last week).
C. 3 rounds, not for time:
Max effort strict pull-ups, rest 10 seconds, then do a second maximal set using the chin-up grip (supinated). The second set will be much shorter than the first set.
Max effort strict ring dips, rest 10 seconds, then do a second maximal set. Scale to bar dips or bar dip negatives.
Max effort stir-the-pot plank on the exercise ball.
The order of the movements doesn’t particularly matter, so use whatever equipment is available.