Rotate A1/A2/A3

A1. Deadlift, Rest 1:00 before A2
5 @ 78-82% (2 RIR)
2 x 4 @ 80-84% (2 RIR)
3 @ 82-86% (2 RIR)

A2. Strict ring dip – 3 to 4 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3111, rest 1:00 before A3

A3. Inverted row – 3 to 4 x 8-12 @RPE 8 (2 RIR on all sets) @ tempo 3101, rest 2:00-3:00 before A1

– Tempo 3111 = 3 sec down : 1 sec pause at bottom : 1 sec up : 1 sec pause at top
– Tempo 3101 = 3 sec down : 1 sec pause at bottom : explode up : 1 sec pause at top