Pulls, RDLs, db bench, squat carries, rope pulls

1300

1) pawu

2) clean regression
power clean + clean extension + clean deadlift (2+2+2)
40,50,60,70,80kg

3) RDLs - 5x5x60kg, slow cadence rotation focus

4) DB bench - 12,12,10,10 (15,20,22.5,22.5kg)

5) biceps/triceps openers 3kg

6) 8 minute amrap w. 16 kg kettlebell
5 x goblet squat
50 yd carry (alternate goblet, single arm farmer R, single arm farmer L)

score - 10 rounds

7) rope pull + sled push (20 yds each way)
2 x +20,30,40,40kg

*rope pull down, sled push back x 2 at each weight