Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) 4 rounds for time:

– 400m run

– 20-15-20-5 RKB swings

– 40-30-20-10 single unders

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) 4 rounds for time:

– 400m run

– 25-20-15-10 RKB swings (53/35)

– 50-40-30-20 double unders