A) E3M x 6 sets:

– 8-6-4-6-4-2 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

B) For time:

– 30 cal row

– 30 RKB swings

– 30 burpees

– 400m run

– 30 burpees

– 30 RKB swings

– 30 cal row

Performance

A) E3M x 6 sets:

– 8-6-4-6-4-2 deadlifts

*Last set should be 85+%

B) For time:

– 40/30 cal row

– 40 RKB swings (53/35)

– 30 burpees

– 400m run

– 30 burpees

– 40 RKB swings

– 40/30 cal row

RX+ use 70/44