A) Every 90 sec x 8 sets each:

Station 1 – deadlift

Station 2 – overhead press

 

Sets 1&2: 5 @ 80-84%

Sets 3&4: 3 @ 84-88%

Sets 5-8: 2 @ 88-92%

 

B)  3 sets for quality:

– 3 TGUP / arm (heavy)

– 8 single arm DB rows / side

– 8 BB good mornings @ 20X1 (moderate weight)

– 8 strict pull-ups – supinated (weighted if possible)