Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/4

B) 3 rounds for time:

– 600-400-200m row

– 24-16-8 RKB swings 

– 8 KB box step-overs (20/16”)

Performance

A) E3M x 5 sets

Deadlift

Set 1: 10 @ 55%

Set 2: 8 @ 60-65%
Sets 3-5: 6 @ 70+%

*Heavier than 4/4

B) 3 rounds for time:

– 750/600-500/400-250/200m row

– 30-20-10 RKB swings (53/35)

– 10 KB box step-overs (20/16”)