6 Dead hang pullups/ 12 attempts*
6 Strict press**
6 Weighted jump squats*** (15lb. W, 25lb. M)
*If arms straight at the bottom, chin above the bar at the top, no-kip pullups aren’t happening yet, perform 12 full-blown attempts from varied heights to cover as much range as you can.
**Press may be seated, standing feet apart, or standing feet together and may use barbell or KB but no hip dip or push off the toes.
***Squat below parallel, jump, receive the floor, move back below parallel, stand= 1 rep. Weight with med ball or slam ball.