Lift: squat 5sx5rm (50-60%)
Drop set 3sx3r pause squat (50-60%)

Wod:
20 hspu
20 dips
20 front rack lunges (75/55)
10 hspu
10 dips
20 front rack lunges (75/55)
5 hspu
5 dips
20 front rack lunges (75/55)

Buy out: 10 DB rdl 3sx12r