Warm up - couch stretch, straddle hamstring stretch, pigeon stretch, twisted cross stretch, 2 rounds of: 15 air squats w/hip circle + 10 single arm DB press (5 each arm) + 10 shoulder rolls + 5-10 barbell front squats
Work up to a Deadlift single at 85%
2 Waves of Deadlifts (70-75-80%)
5,3,1 reps (Increasing weight from 5 to 3 to 1)
21-15-9-6-3
Strict HSPU
Front Squats 195#/135#
Burpee Over Bar
5 Rounds
18 GHD SU
3 Rope Climbs