Sorry for the late post! I’ve been traveling this past weekend!
Start off today with 4X 8 reps box squat. Adjust box height and weight accordingly!
Rest 5-10 minutes and then perform as many rounds and reps as possible in 14 minutes of:
10 knees to elbows on the pull ups bar
10 box jumps
10 deadlifts @185/135
Scale according!! Good luck!! Post results to comments!!