Back Squat, Strict Pull Ups, Front Squats

Back squat
If you know your 1RM, warm up to 80-85%
If you don't, take 10 minutes and find a weight that you think you can do for 5-6 reps
Every 90 seconds for 9 minutes
3 reps @80-85%

Every 90 seconds for 12 minutes
45 seconds of work, 45 seconds of rest
Max effort strict pull-ups
Max effort front squats 95/65

 


Accessory work:
Romanian deadlifts
Use 50-60% of 1RM deadlift
3 sets of 8-12 reps