Metcon
5 rounds for quality/time
10 Strict pull ups
20 Push ups
30 Air Squats

For Better Gains try to get a bit longer sets on pull ups and push ups, rather than singles. But they are allowed also.
keep squatting unbroken sets.
Scaled reps 4-16-24 reps

Cool down
2-3 min light cardio
10-15 banded pass through
10-15 band pull aparts
1-2min lat / side strech with green band per side