A. Back squats – 5×5@75%.
B. For time, 30-20-10 of:
Pull-ups
Push presses (95/65, or scale to 45-50% of your push press max).
This should be a fairly fast workout, so scale it accordingly. 5 minutes to do 30 pull-ups is not what we’re aiming for!
C. 5 max effort sets of tuck or hollow rocks.