Buy In:Salute the flag and high five a trainer. Start squat cleaning and benching with unloaded bars, add weight do a few reps, repeat until ready. Thank god Russ doesn't weigh 315 or we'd be warming up all day.
Squat Clean Bench Press Chest to Bar Pullup ladder. 1 rep of each movement, then 2 reps, then 3 reps and so on. Loading guidelines: 60-65%Bodyweight women, bodyweight men. Scaling is not failing. Time cap is 15 minutes. You're going to have to be flexible about which pullup bar you use as the benches will take several out of the rotation.