Split jerk 5x3 @ light to moderate weight
+
Bench Press 8rm od today +3 deload sets @ 90%
Strict chin ups 3xMax @30x1 tempo
+
3 rounds:
Seated 1 arm arnold press x8-12/each arm
Banded triceps extensions x15
1-2min rest
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3 rounds:
Lateral shoulder flyes x10-15
Double KB bottom up Walk 30-60m
1-2min rest