1a) 5X3 1 & 1/4 Front Squats (DEMO VIDEO) – work to a heavy triple for the day, rest 90 sec. between sets of pull ups and then back to FS
1b) 5X5 Strict Pullups – if necessary, use a band to complete 5 strict with absolutely no kip. If, however, you can get 5 unbroken, add weight.
5 rounds of:
1:00 Row For Cals (absolute all out ME)
:30 ME Thrusters 95/65#