A1. Back Squat – 10 x 3 sets; 5# heavier than last week if possible. If you didn’t do this yet use 65% as a guide or work up to a heavy-ish 10.
A2. Pull-ups – Max reps x 3; if you did the tempo pull ups last week do them again today. Regular speed up, 2 sec pause at the top, 5 sec lower. If you did banded or assisted pull ups do the same this week. If you did ring pull ups last week do the same this week.
Row 50 cals
50 box jumps
If you dont think you can complete the chipper in the aloted time lower the reps to 30 for each movement.