a whole lotta squats - 4/5/10

Ballistic warmup

Strength - Front Squat

1-1-1-1-1

Strength/stamina

5 MU
15 BS
10 MU
30 BS
15 MU
45 BS
10 MU
30 BS
5 MU
15 BS

Back squat is 95/65lb
Muscle ups is a 3 to 1 pullups and dips

scale to suit