A) E4M x 4 sets:

– 8 bench press @ RPE 8-9

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

*Heavier than your last set of 8 bench press

Fitness

B) E5M x 3-5 sets:

– 400m row

– 5 DB devil cleans

– 10 DB push press

– 5-10 strict pull-ups

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 6 DB devil cleans (35/20s)

– 12 DB push press

– 6-12 strict or 15 kipping pull-ups