FRIDAY

A)
Deadlift
6 reps @ 70%
5 reps @ 80%
4 reps @ 85%
3 reps @ 90%

Romanian Deadlift; 8 reps; 3 sets; @4021

B)
Close Grip Bench Press; @30X1
5 sets to a heavy double

Strict Ring Dip; 6-8 reps; @20X2
5 sets

C)
5-4-3-2-1
Rope Climb
Front Squat (90/50)
Wall Walk

100m Sandbag Rack Carry in between rounds

Session 2

A)
1 mile run
50 Pull-ups
50 Press-ups
1 mile run
50 Pull-ups
50 Press-ups
1 mile run

Split the pull-up and press-up reps as needed.