Fitness

E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)

– 6-8 alternating deadbugs 

*Heavier than 6/29

B) For time:

– 400m run

– 24 push-ups

– 16 hanging knee raise

– 400m run

– 16 push-ups

– 12 hanging knee raise

– 400m run

– 8 push-ups

– 8 hanging knee raise

*Elevate push-ups as needed for full ROM

Performance

A) E3M x 5 sets:
– 3 bench press @ 80-87.5%

– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/29

B) For time:

– 400m run

– 30/24 push-ups

– 20 toes to bar

– 400m run

– 20/16 push-ups

– 15 toes to bar

– 400m run

– 10/8 push-ups

– 10 toes to bar

*RX+ perform 9-7-5 ring or bar MUs