Strength
Every 1:30 Min For 9 Min(6R)
Deadlift
10-10-5-5-3-3 reps(%60-%70-%80)
-Then-
Strength&Conditioning
Every 1:30 Min 15 Min(10R)
7 Dumbell Bench Press
5 Bar Muscle up Or 5 C2 Bar Pull-Up+7 Handreleas Push-Ups