Buy In: Max strict press = 115lbs (PR)
Overhead Squat 95 lbs/65 lbs
This is a ladder.....
Minute 1 - 1 rep OH squat - 1 rep pull up
Minute 2 - 2 reps OH squat - 2 reps pull ups
Minute 3 - 3 reps OH squat - 3 reps pull ups
etc......until you can't keep up; as soon as you can't keep pace: 1 Mile Run
Managed to get to 8 reps with an 85lbs bar.
Cash out: 20 ring dips + 10 strict pull-ups