A1) Snatch deadlift 4x5 reps
rest 150s between sets
B1) Strict press 3x12 reps
B2) Chin-ups 3x12 reps
rest 90s between superset
C1) DB incline press 3x15 reps
C2) DB incline row 3x15 reps
rest 90s between superset
D1) BW skull crushers 2x15-20 reps
D2) DB bicep curls 2x15-20 reps
D3) Plans reaches 2x30 reps
rest 60s between tri-sets
