Bear Complex - 6 reps constitutes one set, do one set then move up in weight.  This is a warm up.
75#, 85#, 95#, 105#

10, 8, 6, 4, 3, 3, 3 Back Squat

then Chipper:

15x Back Squat at 90% 3RM, 60x Weighted Step-ups, 400m Farmer Carry

AMRAP 20 Min of:

4 x Muscle-Ups
8 x Hand Stand Push-ups
12 x Pistols (6 each leg) if you cannot do pistols do weighted lunges

1.5 mile timed run, 100 x arm haulers, 100 situps

Ring Pull Up Ladder
with a continuous running clock do one pull up and the beginning of the first minute, 2 pull ups on the second, 3 on the third and so on until you cannot complete a complete set in the minute.

Muscle Up work on the Rings.