A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
185-205-225-235
B – Strict press @ 31X3 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set)
105-110-115-120
C1 – BB Bent over rows with pronated grip x 8-10, rest 1 min
125 – stayed here as the lats felt nice and engaged and high quality movement
C2 – Band resisted strict press with 2 sec hold at top x 8, rest 1 min x 3 sets
75 + blue band
D1 – Plate pinch carry 20 sec into fat grip/towel hang from pullup bar ALAP, rest 1 min
45/hand – this was super super tough to grind through the 20s + about 15-18sec w/towel, I knew I was close as I would start sliding towards the end
D2 – Dbl KB front rack carry 20 sec into Dbl KB front rack reverse alternating lunges x 10 (5/side), rest 1 min x 3 sets
@ 50/hand
E – BB suitcase deadlifts x 8 TNG reps/side, rest 30 sec/90 sec x 3 sets/side
105