Split jerk 5x3 @ light to moderate weight
+
Bench Press 8rm of today +2 deload sets @ 90%
Strict pull ups 3xMax @30x1 tempo
+
3 rounds
Single arm DB push press + 1 arm kb front rack x8-12 @30x1 tempo
Banded triceps extensions x12-15
DB Rows x12/each arm @20x1 tempo
1-2min rest
+
3 rounds
Barbell biceps curls x12-15
60m gunwalk (hold a weight plate with both hands and elbows at 90 degres of flexion)
1-2min rest