30 Overhead squats (115lbs/75lbs)
20 Overhead squats (145lbs/100lbs)
10 Overhead squats (175lbs/125lbs)
*Use a butterfly only if you have 1+ strict pull-up and 20+ kipping pull-ups. Additionally alternate style between kipping and butterfly. Today we suggest kipping.
This workout is a relatively high volume on the pull-ups. The loads on the overhead squat should progress from light on the initial set to very challenging on the final set. The pull-ups should not take longer than 1:30 to complete on any set. Decrease the volume or the movement appropriately to achieve this.