Strength: Back Squat (90% of 1rm)
1x4 @ 70%
1x4 @ 75%
1x4 @80%
1x4 @85%
1. Pull ups: Add weight if have strict pull ups and or add negatives on all reps
1a. Ring Rows (position body as parallel as possible. 1 count up, 3 count decent)
Conditioning:
10 Min Amrap
-Max front Front Squat (Rx 125/85) (Rx+ 155/105)
-EVERY MIN ON MIN....stop and perform 5 PULL UPS
(scaled will do Jumping Pull ups NOT Bands because of time)