All:
A. Deadlift – 4×5 ascending
B. Weighted chin-ups / 5RM
C.
1k row
1k run
2 legless rope climbs
3 clean and jerks 225/143 205/133 185/123
Rest 2 min X 4
D. Gymnastics add on :
6 rds
1 strict muscle ups
2 rope climbs
5 strict t2b
5 strict ring dips
E. Assistance work
5 rds NFT
6-8 bodyweight bench press
12-15 barbell curls
15-20 tricep extensions
15-20 shoulder circles – plates