Back squat 10X3 @68% of 1RM *Use the same weight for all 10 sets
Front squat 3X3 @68% of 1RM *Use the same weight for all 3 sets
Strict Pull-up, W2 4 sets of 5 reps
0 Pull-ups: Controlled Negatives, jump up control down. No bands!
1-3 Pull-ups: Max reps on your own. Jump up and negative down to finish up
5 reps. 5+ Pull-ups: Normal speed up, control/slow motion down. If unbroken, add weight.