“MOM.. THE MEATLOAF!”

(Athlete)

Weighted pullups x 50 @ 20 lbs.
Normal pullups x 50
Assisted pullups x 50

Deadlift 7 sets of 3 @ max possible weight.

Alternating turkish getups 10 each side @ 70 lbs.

Row 30 seconds on 30 seconds off max power output for 10 rounds.

(Beginner)

3 rounds

Thrusters x 20 @ 45 lbs.
Assisted pullups x 10