Thursday
A)
5 x 5 deficit dead lifts
With
5 x 5 bench press
(25 min cap)
B)
15 min amrap
30 x wall balls
50 x double unders
7/5 x bar muscle ups / strict pull ups
5 min rest
7 min amrap
1 x leg less rope climb / rope climb
5 x hspu
Optional accessories
5 x 10 strict pull ups
5 x 12 dips
5 x 20 band pull aparts
5 x 15 ghd sit ups