BODYWEIGHT STRENGTH

100 pull-ups broken up in as few sets as possible. Rest as needed and scale or use progressions/bands as needed. Slow, controlled, strict and full lock out of the arms at the bottom of every rep.

Then:

Accumulate 7 minutes in the front leaning rest (top of the push-up position)

CONDITIONING

Overhead Squat Speed

5-10-15-15-10-5

Overhead Squat, 65 lb.
Push-ups

Competitor: As written.
Established: As written.
Recruit: If not comfortable with OHS, use PVC or light plate overhead.