4×12 Reverse Lunge Steps (6R then 6L, stationary)

@40-50% of BSQ max

Then,

3rds for time

12 Alternating 1-Legged Squats 

12 Heavy RKB Swings (more than your usual)

6 Muscle-ups (Ring or Bar)

(*Sub 12 Pull-ups or Ring Rows AND 12 Dips)

“There’s a way to do it better – find it.” -Thomas A. Edison