Bench

135 x 15

185x 10

205 x 8

215 x 6

225 x 4

245 x 1

Deadlift

245 x 10

265 x 10

285 x 10

308 x 6

3 Rounds

2 Hand flip & Goblet catch, thruster x 5

Snatch-Windmill complex x 5 each side

1 leg DL, Bent row, Front kick, Pistol squat x 5 each leg