OHS
155 x5
185 x3
200 x6

Backlevers
Handstands

Back Squat
225 x5
255 x3
280 x14

Weighted Step-ups
Ab wheel rollouts

Pull-ups
40 x5
45 x3
50 x7
no time for Kroc rows or DB presses.

Pull-ups
40 x5
45 x3
50 x7
no time for Kroc rows or DB presses.

Deadlift
235 x5
265 x3
295 x15

Front levers 20 second holds x3
GHR x10 x3

Press
115 x5
130 x3
145 x10

Rope climbes x2 x5

Ring dips 100 total
15/15/11-4/15/15

OHS
155 x3
170 x3
190 x12

Back levers 20sec hold x3

Handstands

Back Squat

210 x3
235 x3
270 x14

35# DB 20" step ups x10 x5
Abwheel from knees x10 x5

Pull-ups
35 x3
40 x3
45 x8

Kroc @60 x10 x5
DB Press 50# x10 x5

Deadlift

225 x3
245 x3
280 x14

Front Levers 20 sec x5
GHR x10 x5