STRENGTH
Week 7/9
Deficit Romanian Deadlift
5 x 3
Elevated on 20kg Plate
Take 5 sets to build to heavy 3

METCON
Every 1:15 x 4
10-12 DB Bench Press (22.5/15)
8-12 Plate Pinch Press (max 5kg)

Every 1:15 x 4
4-8 Ring Rows/Chin-ups
8-12 Barbell Curls (20/15)

Every 1:15 x 4
2-5 Pike PU / HSPU / Strict HSPU
12-20 Barbell Strict Press (20/15)

Every 1:15 x 4
6-10 Double DB/KB Row
3-5 Cal Row (Damper on 1)

Try to stick with the same reps every round