Fitness

A) E3M x 6 sets:

– 3 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

Performance

A) E3M x 6 sets:

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 DB/EZ bar skull crushers

– 10/side supine banded hip flexion

– 10 BB drag curls

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 21 double/single unders