Warm up: 3 Rounds of: 10 KTB swings 20 cal row 30 Jumping Jacks Workout: 30x Sumo deadlift high pull (50/25-30Kg) then 21-15-9 Ring Pull ups (weighted pull ups 10/BW) 90-150-210 Double unders Postworkout: 4x 10 Spád + OVH squat