Fitness

A) E3M x 5 sets

– 10-8-6-6-6 deadlifts

– 8-12 bench dips

– 8-12 DB lat pull-overs

*Heavier than 4/12

B) 5 rounds for time:
– 200m run

– 8 push-ups (elevate if needed)

– 8 dKB deadlifts

– 16 single unders or lateral hops

R60S

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 60-65%
Sets 3-5: 4-6 @ 75%

*Heavier than 4/12

B) 5 rounds for time:
– 200m run

– 10-15 push-ups

– 10 dKB deadlifts (53/35s)

– 20 double unders

R60S

*RX+ perform 5-10 HSPUs