strength

Deadlift

10 sets of 5 reps@60% 1RM or 6/7RPE
same weight for all sets

accessory

4 sets
3 heavy rack pulls from above the knee
6 high box jumps

workout

10-8-6-4-2

good mornings
ring pull ups
50m heavy sandbag carry

*perform false grip ring pull ups as a scale up
*not for time