Pause front squat

3 x 3 pause front squat
– leave one rep in the tank
– rest 3 min btw sets

One and a quarter front squat

3 x 3 one and a quarter front squats
– approx 70% of previous pause front squats

Kipping pull up

50 kipping pull up
– every time you let go of the bar do max reps ring push ups