Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.
Compare to 141223.
Scaling:
If you do not yet have a pull-up, choose a modification for the ladder that allows you to complete at least 10 minutes. Similarly, reduce the load on the OHS so that you can make it through 10 minutes or more.
Intermediate Option:
Pull-up ladder
Rest 5 minutes
1/2 bodyweight overhead squat ladder
Beginner Option:
Ring row ladder
Rest 5 minutes
Empty barbell overhead squat ladder