Part 1: 

10 Minutes (Not for max reps)

5-10 Strict Pull Ups or Ring Rows

5-10 Dips (Ring or stationary)

5-10 One Arm KB Rows (each arm)

5-10 Diamond Push Ups

Part 2:

4 Rounds

400 M Run OR 500 M Row

10 Back Squats from ground (115/75)

10 Chest to Bar Pull Ups 

*Weight can be scaled up, goal is unbroken squats each round