Training

Warm:

3x3 strict tempo pull up

3x5 strict tempo ring dip

3x10 strict tempo push up

x150 double under

every 5min for 15min

400m run

x40 double under

4x muscle ups

3:05, 2:51, 2:57

Work up to heavy bench

4x@ 135, 225, 

4x4 @ 255lbs

50x strict pull ups

Back squat for recovery

3x10@ bar

10x @ 70, 95, 95kg

Work up to heavy power clean

2x@ 70, 80, 90, 100, 110, 120, 120, 120kg

6x3 penally row @ 90kg

5x10 GHD sit up