Sat, 060416

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 

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