1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec.
- Went a little lighter than 85% and did 405lb since this is the first time doing them

1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec.
- all sets with 255lb. and no chains Felt pretty easy

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
- Completed all unbroken with 26lb kb

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
- All sets completed with 25lb plate
Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Didn't get any muscle ups, but got highest 24 burpees and lowest 21 throughout the 7 rounds
Midline/Recovery

3X20 Reverse Hypers – medium, rest 60 sec.
- this evening..