Tempo Front Squat 5×3 at 70% 1RM

Tempo = 3 sec down/no pause/1 sec up/no pause (3010)

Weighted Strict Chin-up 5×5 at 60% 1RM

5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM

Scaling Options

Strict Pull-up (pronated grip)
Assistant Banded Strict Pull-up

21-15-9 reps, for time of:

Burpee Box Jump Over, 24/20 in

Overhead Squat, 115/80 lbs

Stimulus is moderate-high intensity. Athletes should find steady pacing on burpees with a focus on pushing their effort when they get to the barbell for overhead squats. Pushing too hard on burpees will result in difficulty in controlling the breathing while on the barbell leading to difficulty in keeping the core engaged and the bar stable while in the overhead position.