1) Work towards 1 rep max Back Squat (record weight)


2) 4 rounds, 2 minutes of constant effort per round:

2-arm Kettlebell Clean and Push Press @ 12kg or 16kg


3) 3 rounds:

5 x Dead hang Pull-up, rest at bottom for 30s or so.


4) 3 rounds:

As many as you can, Dead hang three finger Pull-ups