4 sets 
Sb strict press x 10 reps 
Sb push press until failure
Db curls until failure 
Max reps chin ups 
Rest :30 – :60 sec between sets 

3 sets 
Rope pulls until failure 
Db rows (8-15 reps each side) 
Rest 

Then 
Farmers Carry 50 ft 
Farmers hold until failure 
Rest :90 sec 
5 Farmers Deadlift 
50 ft Farmer Carry, directly into 
Max reps Farmers deadlifts, directly into
Farmers hold until failure 

Heavy sled sprint 100 ft directly into 
Heavy Sb push press 
Rest 2:30 
Heavy sled sprint 100 ft directly into 
5 Sb cleans
Max Sb push press