1) Military Press

95x5x5

2) Wide Grip Pulldown

90×15

110×12

140×6

110×11

90×16

3) Top End Seated Press

185×12, x15

205×10

185×15, x20

4) Pin Tricep Extensions

75×12

85×10

95×8

85×11

75×12

1) Back Squat

135x2x5

185x2x3

225×5

255×3

280×5 *belt and wraps

280×1

290×1

300 x1, x1

255×5

2) Weighted Chin ups

+70 x 7 sets of 3, 2 sets of 2, and 2 singles

1) Deadlifts

180×5

220×5

250×5

270×3

300×5

340×3

380×3 Rep PR

340 x 2 sets of 3

270 x 4 sets of 7

1) Military Press

55×5

85×5

95×5

105×5

125×3

135×1

2a) Blast Strap Push ups x 5

2b) barbell row – 135lbs x 5

2c) Kettlebell Snatch – 45lbs x 5 per arm

performed 8 rounds of the above

3) BW dips

x20, x10, x10, x10

1) Squat

135×4

155×3

175×3

195×2

205×3

225×3

245×3

265×3

300×1

245 x 4 sets of 5 reps

2) Fat Grip Bench

135×3

155×3

175×3

195×3

205×3

225×1 *PR

185 x 5 sets of 5

3) Chin ups

BW + 105 x 1 PR!

3 sets of 10 @ BW

4) Dips

bw x 20, x15, x15