1a) 7 x 1 Curtis P
- 135, 185, 185, 225, 225, 225, 225
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
- 275 for all reps
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3XME Strict Pull-ups – rest 60 sec.
- 13, 13, 13
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)
- done.

Conditioning:
"The Chief"
5 x 3 minute amraps:
3 power cleans (135)
6 HR push ups
9 air squats

between 4-5 rounds each time. Finished last one at 5 rounds even.