Strength: deadlifts 1 x 5 and weighted dips 5-5-5-5-5 (or bw dips or negative dip/ring dip combo)
Skill: muscle up work
Finisher: 50 pull ups/chins
7am… for those who had done lots of deadlifts yesterday we hit up some assistance work in the shape of good mornings. Since it seems that most of the athletes could do with a bit of help on strengthening the lower back for deadlifting.
8am… due to abilities we just went for max pull ups in 5 mins for the finisher