Strict Ring Dips 3 sets x Max reps(resting 3 minutes between efforts)

then:-

In 10 minutes, complete as many reps as possible of:
Back Squats @ 60kg/40kg

Rest 2 minutes, then:-

Run 1km for time.
Beginner: Scale movements and load as necessary.
Advanced: Back Squats @ 70kg/50kg.

Result:- 10,8,8 (Orange Band) , 88Reps (40KG) / 6:42min