All Levels:

Every 2 minutes for as long as possible complete:

From 0:00-2:00

   6 Strict pull ups

   2 Front squats 80/50kg(Beginners: KB Goblet squat)

From 2:00-4:00

   6 Strict pull ups

   4 Front squats 80/50kg

From 4:00-6:00

   6 Strict pull ups

   6 Front squats 80/50kg

Continue adding 2 reps to the front squat each interval for as long as you are able.