Warm up: bike 5 mins

Bench

bar x 5

40kg 2 x 5

60kg x 5

70kg x 3

75kg x 3

80kg x 1

85kg x 1

90kg x 1

Shirt–>

100kg + 30kg chain x 2

1bd–>

120 + 30kg chain x 2

130 + 30kg chain 4 x 2

140 + 30 kg chain 3 x 2

slingshot: 100kg 3 x 5

Assistants

hang cleans 5 x 6

Single arm landmine row 3 x 10

dumbbell JM press 3 x 8

banded tricep push downs 3 x 50

seated overhead DB press 3 x 8

plate raises 3 x 15

Hammer curls 2 x 20

Conditioning: 40 minute run