Warm up:
7x
Rolling 150’s 3/2 muscle ups +1 for every meter over or under.
Mobilize
A) 4×4
Deficit Sumo Dead
Belt up and lift heavy. Stay in control of your midline though. Rounding through the lower back es no bueno.
B) class. I would choose the 10 rep deadlift variation with no belt. I would also think more about control. This is a volume builder in a hypertrophic rep range.
C) 5×5 weighted strict pull-up
D) up to 30 min of weakness work.
Accessory
Barbell row 4×10
Reverse Hyper 4×15
Double ovhd kb hold 4×1 min