4x2 front squat and 4 back squat at 130lb
4x8 RDL 8 sumo deads, 125lb
5x6 lat pull downs 105, dropset
4x8 barbell rows at 85lb
4x15 cable rows at 120, dropset
4x15 dumbell rows with 20lb
4x8 reverse flys at 45lb
5x15sec L-sit hold

EMOM
-10x3 banded deadlifts 140lb
-10x6 HSPU strict 2 abmats
-10x10 KB snatch 1 pood, 5 each arm

4x2 front squat 4 back squat 140lb
3 rounds
-7 hang squat clean 95lb RX
-15 burpees
-150 SU

EMOM 7
3 push jerk 85lb

10 rounds
8 KB swing 1.5 pood
7 box jump
6 pullups red and blue band

100 crunches 2 min
70sec flexed arm hang
3 miles in 21:50
total:295

WARM UP
5 Pull Ups
100 Skips
5 Pull Ups
100 Skips

WEIGHTED PULL UP
5x3 (Full Vest)

EMOTM 20
E: 4 S2O @ 115
O: 3 C2B Pull Up

50x Single Strict Treadmill Rows
4x15 Bent Row with 2x40# DBs
Curls - 3x8 w/ 2x35# DBs

DB Bench - 3x15 @ 2x25# DBs
10x25 @ 2x35# DBs - kept unbroken until set 7 - then 20/5

15-1 Push Up Ladder - hands on DBs, Feet on Bench

10-1 Jack-Knife Ladder

Deadlift

6x3 front squat, 6 back squat
50 KB swings 1 pood
30 urpees
30 CTB pullups kipping green band
30 burpees
50 KB swings

30min wall ball
6x3 pullups 1 min rest smallest band
3 rounds of
28 goblet squat 1.5 pood
28 single arm press 20lb
28 step ups
28 ball slams
28 lunges 65lb