Split jerk 5x3 @ light to moderate weight
+
Bench Press 8rm od today +4 deload sets @ 90%
Strict pull ups 3xMax @30x1 tempo
+
3 rounds
30m Waiter walk/each arm
Banded triceps extensions x15
DB rows x10-15 @ 2011
1-2 min rest
+
3 rounds
Barbell curls x10-15
60m Gun walk
1-2min rest