Fitness

A) E3M x 6 sets:

– 6-5-4-3-2-1 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Goal is to build to a heavyish single rep

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70-75%

Set 2: 2-3 @ 80-85%

Set 3-6: 1 @ 90-95%

*Compare to 7/22

B) Tester

“Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 6/24/21