A)
5 x 8 deficit dead lifts
With
5 x 5 bench press
(30 min cap)
B)
3 rds
7 x bar muscle ups (14 strict pull ups)
3 x rope climbs
30 x wall balls (20,14)
Optional accessories
5 x 12 alternate pistols
5 x 10 strict reverse grip pull ups
5 x 10 bent lateral complex
5 x 5-15 ghr