CFFB:

Squat 15 x 1 w/ 5 seconds rest

then...

Complete 5 rounds for time:

1 Press @ 80% of 1 RM
1 Pull Up
3 Presses @ 80% of 1 RM
3 Pull Ups
5 Presses @ 80% of 1 RM
5 Pull Ups


I used 240 for the back squat (80% 1RM) and it felt solid. I need to warm up more for quad dominant movements, my right knee felt sore and shaky for the first three or four reps. After that everything felt solid, could have done a few more or a bit more weight.

For the timed portion, I did 65# for the press, which is well below 80%1RM, but my right shoulder is still real sketchy. 9:29, and it felt pretty good, maintained good intensity.

BNQ: 6/10