Wew lawd a grinder.
Strength: add weight until it’s too heavy then do a a new movement, OH press, Power clean, squat, Deadlift all sets of 5. Got to 155 on OH press the 185 on power clean then 275 on back squat then 345 of Deadlift
Then, 5 rounds 2 down and backs on sled push then 5 pull ups, 5 dips
Then 2000m buddy row 30:30 overall time was 7:08
Then curls, triceps and pull overs