8 sets of:
(high hang, mid-thigh, and then from the floor
-rest 90-120 seconds between sets, build over the course of 8 sets.
3 Rounds for times:
10 Front Squats 165/115# (205/145#)
20 Pull-Ups (Chest-to-bar Pull-ups)
-rest 4 minutes between rounds
*If the front squat is too heavy, scale to 70% of your 1RM.