Wednesday 1 July (16:30/17:30/18:30)

Warm-up:
3 rounds
10 Ring rows
10 Hanging knee raises
10 Air squat
20s Squat hold
10 Bent over row (bar)
10 Deadlift (bar)

Then
Work up to deadlift weight ~3/4 sets

Workout:
10 ROUNDS FOR TIME
10 Air Squat
8 Toes to Bar
6 Deadlift (100/65)