Front Squat 5X2 @88%
Back Squat 3X2 @78%
Chin ups & Dips 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.
Scale ring dips as follows : Strict ring > strict station > kipping ring > Kipping station > negatives > leg assisted negatives > box dip (thumbs facing foward, not towards body)