5,4,3,2,1 rep rounds for time of (load is more important, or takes priority, than speed)Clean (squat) (go heavy) Weighted pull ups (or strict pull ups, or ring rows doubled reps)


Box Back Squats 3x5 @ 75% (3 sets of 5 reps at 75% of 1rep max) and in between Back Squats do max rep push ups (Without going to knees or lifting hands. Chest to deck and FULL lock out for every rep)


Post loads, times and reps for push ups to the Zen.