Back squats 10 X 3reps @72% of 1RM
Be sure to warm up your front squat separately. Don’t assume that just because you lifted a heavier weight with back squat, you will be prepped for 72% front squat.
Front squats 3 X 3 reps @72% of 1RM *Use the same weight for all 3 sets
Strict Pull-up, W4 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: 10 reps. Normal speed up and down. If unbroken, add weight.