Fitness

A) E4M x 4 sets:

– 8-6-6-4 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

B) 12 min AMRAP:

– 12/9 cal row

– 9 RKB swings (heavy)

– 6 dips or push-ups

Performance

A) E4M x 4 sets – deadlifts

Set 1: 8 @ 50%

Sets 2: 8 @ 60%

Sets 3-4: 6 @ 65-70%

B) 12 min AMRAP:

– 12/9 cal row

– 9 RKB swings (heavy)

– 6 ring dips