Fitness
A. Back squat-
3×5, Across (start around 75% of 3RM), 20X1, R90s
*Find 3RM if you missed last week

B. Bench Press-
3×5, Across (start around 75% of 3RM), 20X1, R90s
*Find 3RM if you missed last week

C. Bar in rack strict pull-ups-
3×5-7, R90s

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s

Performance

A. Back squat-
3,2,3,2, waveload, 20X1, R90s
*find 1RM if you missed last week

B. Bench Press-
3,2,3,2, waveload, 20X1, R90s
*find 1RM if you missed last week

C. Weighted strict pull-up-
3×5, across, R90s

D1. Powell raise
3×8-10/arm, 3010, R90s
+
D2. Seated external rotation
3×8-10/arm, 3010, R90s