Fitness

A) E3M x 6 sets

– 5-4-3-2-1 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) 5 rounds for time:

– 200m row

– 10 wallballs

– 8 double KB/DB deadlifts 

– 6 up/downs

R60S

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 70%

Set 2: 4 @ 80%

Set 3: 2-3 @ 85%

Sets 5: 1-2 @ 90%

Sets 6: 1 @ 95%

B) 5 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 double KB/DB deadlifts (53/35s)

– 6 burpees over the rower

R60S