STRENGTH
Back Squat
5 x 5 @ 75%

METCON
E3MOM x 7
200m Run
1/3/5 HSPU
3/6/9 C2B/Pull-ups

RX+
200m Run
5 sHSPU
1-3 BMU/RMU

Use the first round to decide which rep scheme to go with, then try to stay with the same reps for the rest of the workout

SCALED
200m Run
5 Push-ups (Elevated)
3/6/9 Banded Pull-ups/Ring Rows