0:00 - 28:00
A)
5 x 3 dead lifts (reset every rep) keep building from weeks before.
With
3 x 8 bench press
-then do heavy sets of 3 bench after working sets.
35:00 - 55:00
B)
20 min amrap
7 x dead lifts (245,155)
7 x strict hspu
7/5 x bar muscle ups (strict pull ups)
Optional Accessories
1)
3 rds
20 side plank dips each side
1 min plank
1 min rest
2)
5 x 10 one arm rows each side
With
5 x 30 standing calf raises