Run / Squat

Endurance
Do this before you squat today.
Run 4 x 1k repeats with 2 min rest

Warmup
40 Trunk Twists
3 rounds of
5 Candle Sticks
10 Med Ball Cleans
15 Back Ext

Form
Take a few minutes and just work on your pull ups.
You decide where you need the work. 
Kip, butterfly, muscle up

Strength
ME Front Squat
Or 
5/3/1/ Back Squat Week 2