Strength – Front Squat – warm-up and then complete 5 x 3 increasing in weight as you go.
For max unbroken reps:
Max reps shoulder press – 135/95
Max reps L-pull-up
Max reps shoulder press, 115/75
Max reps strict pull-up
Max reps shoulder press, 95/55
Max reps chest-to-bar pull-up
Max reps shoulder press, 65/35
Max reps pull-up
Press is a strict press. All pull-up variations can be subbed with banded (black/red) Pull-up or ring rows…If you don’t have L-pull-up or can only do 1 (sub knees up or strict)…No strict then kip in place of L and strict.
Exactly 2:00 min rest btw movements (entire workout should last around 20-25 min)…because you have built in rest that allows for a full recovery you need to squeeze every last rep out.