Perform 5 x rounds of :

Body Weight Bench Press to failure, immediately then move from the bench to pull ups again to failure.

RESULTS

Nigel 102.5×2, 4 PU / 102.5×1, 3 PU / 102.5×2, 2 PU / 102.5×2, 2 PU / 102.5×1, 2 PU

Daren 85×12, 11 PU / 85×6, 8PU / 85×6, 7PU / 85×4, 7PU / 85×5, 4PU

Jeanne 40×5 / 40×5 / 42.5×4 / 40×5 / 40/4

REST then

5 x sets of 5 Back Squat followed by 1 Special Squat round.

Results : Nigel 5×70, Jeanne 2×40 & 3×50, Daren —

Special Squat : Perform 20 reps of the same weight held for 5×5 above, however at the top of each squat hold for a minimum of three breaths before continuing. Results : Jeanne 20 reps, Nigel 12 reps, Daren —