Standard Warmup

5 minute row

40 arm raises

10 arm circles

Set

Deadlift / Hang Clean

1 x 10 at 45

1 x 6 at 95

3 x 6 at 135

2 x 5 at 155

1 x 5 at 185 (deadlift only)

Leg raises in between sets

Then

weighted crunches

turkish get-ups

Ab Set

500 m swim