1) Back Squat
3 sets x 2 reps @85 – 95% 1RM
Rest 2 min between each set.

2) 1RM Weighted Pull up then,
4 rounds:
2 x weighted pull ups (90% 1RM)
rest 2 min

3) Front Squat
3 sets x 2 reps @85 – 95% 1 RM
Rest 2 min between each set.

4) Complete 5 rounds of (choose your weakness)

A) Choose one of the following
1) 12 x chest to bar pull ups
2) 6 x muscle ups

B) Chose one of the following
1) 5 x kettlebell snatch (heavy)
2) 8 x pistols