2.1 - BS/FS, 1 - PU

Strength
A.  Strict Pullups (12-15 category) - Day 1
6-8-6-6-8+ (12)
*2-3 min rest between

B.  Back Squat
1x10 @ 190#
1x8 @ 204#
3x6 @ 221# - 236# - 254#

C. Front Squat
4x5 @ 150# - 175# - 188# - 188#

D1.  BB Lunges onto step 3x8 each @ 95#
D2.  DB Step-Ups 3x8 each @ 25# - 30# - 30#

Durability
Seated Knee Outs w/ band