0:00 - 28:00
A)
Dead lifts 5 x 5 @ 70% + 5kg
With
Bench press 3 x 8
-work up to a heavy 3 rep max bench after your 8's.
35:00 -
B)
5 rds
For time:
10 x dead lifts (225,155)
20 x wall balls
5 min rest
C)
For time:
10-2 or 5-1 x bar muscle ups
15 x box jumps step down (24,20)
-if can't bar muscle up (strict reverse grip pull ups)
Optional accessories
1)
5 x 1 leg less rope climbs
With
5 x 10 lying bent laterals (on bench)
2)
3 rds
20 x band pull aparts
45 second side plank each side
60 second plank