Fitness

A) E3M x 5 sets:

– 5 deadlifts @ 2-3 RIR or 65-70%

– 16 alt tall kneeling DB piston press

– 8 two up one down ring rows

B) E5M x 3-5 sets:

– 400m row

– 12 plate hold or prisoner walking lunges

– 12 dips

– 12 lemon squeezes or abmat sit-ups

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 2 RIR or 75-80%

*Heavier than 6/24

B) E5M x 3-5 sets:

– 500m row

– 12 OH plate walking lunges (45/35, 35/25)

– 12 ring dips

– 12 lemon squeezes

*Break up dips to 6 before lemon squeezes and 6 after if needed