Fitness

A) E3M x 6 sets:

10-8-6-6-6 deadlifts

After even – 8-12 DB floor press

After odd – 8-12 tall kneeling banded lat pull-down 

B) E90S x 10-15 sets:

– 20 single unders

– 5 double KB deadlifts 

– 5-6 strict pull-ups

– 5-7 push-ups

Performance

A) E3M x 5 sets:

Set 1: 8-10 deadlifts (building set)

Sets 2-6: 6 deadlifts @ 2 RIR

B) E90S x 10-15 sets:

– 20 double unders

– 5 double KB deadlifts (53/35)

– 6 pull-ups

– 7 push-ups