Warm-up
Tabata double unders
10 pull-ups
10 ring dips
1 minute hold at the bottom of a wide squat
1 minute hold at the bottom of a narrow squat
10 Pistol progressions (5 on each leg)
10 Pistols – if you do not have pistols, pick another progression

Lift:
Squat 5×75%, 3×85%, 1×95% + reps

WOD
AMRAP 15 mins:
3 Back Squats
25 Double unders
12 Pistols
25 Double unders

L1- choose weight and single unders, pistol progression
L2- 155/105
L3-225/155