A)
5 x 8 deficit dead lifts
With
10,8,6,4,2 rep max bench press
(30 min cap)
B)
"Bell"
3 rds
21 x dead lifts (185,125)
15 x pull ups
9 x front squats (185,125)
5 min rest
"Annie"
50,40,30,20,10 double unders
50,40,30,20,10 butterfly ab mat sit ups
Optional extra's
3-5 rds
5/3 x bar muscle ups
10 x strict hspu
10 x slow ring rows
20 x band pull aparts