Front squats 10X3 @72% of 1RM *Use the same weight for all 10 sets
Back squats 3×3@72% of 1RM *Use the same weight for all 3 sets
Strict Pull-up, W3 4 sets of:
0 Pull-ups: 3-5 reps. Controlled Negatives, jump up control down. No bands!
1-3 Pull-ups: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.
5+ Pull-ups: 5-10 reps. Normal speed. If unbroken, add weight.