Friday the 18th of October.

Strength :

Deadlift

4,4,4,3,2,2

@60%,70%,75%80%,85%,90%

Every 2:30

Bench and Pull

3,3,3,3,2,2

@70%,75%,75%,80%,85%,90%

5 Strict Pull ups after each set ( add weight if necessary )

Conditioning : 8 Min AMRAP

20 Cals alt Machine

14 Hang DB Snatch

8 Burpee over DB