Front Squat
3 reps @85%
2 reps @90%
1 rep@93%
1 rep @95%
Back Squat
3X2 @70%
Then 4 sets of -Chin ups (palms facing toward you)
-Strict Rings Dips 0:
3-5 reps. Controlled Negatives, jump up control down.
1-3: 5 reps. Max reps on your own every set, then finish up remaining sets with partner helping in sticky point.
5+: 5-10 reps. Normal speed up and down. If unbroken, add weight.