A)
5 x 8 deficit dead lifts
5 x 5 bench press
(30 min cap)
B)
For time:
3 rds
7 x muscle ups / 21 x push ups
14 x pull ups
21 x cal row
50 x double unders
Into
50 x wall balls (20,14lbs)
Optional extra
5 x strict hspu 5-10
5 x 10 bent lateral complex
5 x 5-12 reverse grip barbell rows
5 x 8 strict t2b/leg raises
https://youtu.be/U9lkpOEzgSc