Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.
Then:
Pull-up/ Mixed grip:
10 x 3 @ as challenging as possible in each set
Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement/ anchor in at least a few sets. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then, 4 attentive, aggressive rounds of:
25 Goblet squat @ minimum 1/4 BW
(Up to) 1 minute rest
Choose a weight that allows for challenging, positionally sound, uninterrupted sets, and adjust by round as needed. Take only the rest you need.
And finally, “Time under tension”:
10 rounds of:
10 Hollow rock (Unweighted) + 10 Abmat sit-up @ 15lb. W, 25lb. M
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.