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Warm-Up:

1km Run
Joint Mobility
3 rounds of 10-15 reps each;

• Push ups
• Back extensions
• Overhead squats
• Ring dips
• Pull ups

Max Effort:

Push Jerk 5,5,5,3,3,3 reps. 
Start at 20lb less than your max from last week and add 5lb per set.

WOD:

Bottom-to-Bottom Tabata Squats
20 sec on/ 10 sec hold in the bottom of the squat.  Each time you stand up during the 10 sec, do 5 burpees immediately after the workout.  Your score is the lowest number of squats done in a single round.