Today's Workout

Overhead Squat 3-3-3-1-1-1

then 

Reverse Tabata (10 seconds work 20 seconds rest) "L" Sits

Which is more important technique or intensity? The answer is both. The key is to keep a proper balance between the two throughout your WODs. Without technique an athlete risks injury and is much less efficient (actually doing more work than necessary), without intensity you will not get the most possible benefit out of your workout. Find balance to keep your body healthy and continue to see increased work capacity.