Low Rack Pull... 20x3x1 / 60x3x1 / 100x3x1 / 140x3x1 / 180 / 200 / 220 / 240 / 250 / 220 / 200x2x1 / 180x3x1
Slow tempo front squat... 100x5x3
Gymnastic Ring Pull ups... 2x8
Wide Grip Pull ups... 2x6
Standing Ab Pulldowns... 5x15
was hoping to push for more than my regular dead PB but wasn't there, 250 was a grind for lockout, looking back i should've dumped my shoulders back sooner.
first three sets of abs/hypers were back to back then had a break for last two sets.