Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes
Advanced: Take 10 minutes and work up to a heavy single but not a 1RM.
B. 12 back squats (from rack) @ 55% of Back Squat
2 rope climbs
rest 5 minutes
If you cannot do a rope climb, do 5 pull-ups. Have someone spot you on the concentric phase.