Capacity

Warm-up
3 rouinds

10 slow mountain climbers
10 Easy pushups
5 no pushup burpees
2 rounds
10 Light squats
10 bent over db rows

Prep
Establish load on squats/ sled

This is a capacity/ stamina format that will push you to go to 'failure' on squats and pulling movement, performing a 'penalty' for each breatk.

Pick a load for squats that allows you to complete 20+ on the first set and a pull-up/ ring set up that allows you to get over 10 reps on first set. Aim for no more than 5 sets for each section

Take a full minute rest after you peform the penalty before starting to chip away at the movement again