A) E3M x 6 sets:

– 4 deadlifts @ 2-3 RIR or 65-70%

After odd sets:

– 10/s SA DB strict overhead press

After even sets:

– 10 L-seated band rows (green)

B) E3M x 4-8 sets:

– 200m row

– 12 RKB swings

– 8 DB push press 

– 4 lemon squeezes

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 2 RIR or 80%

*Heavier than 7/3

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 10 DB push press (35/20s)

– 5 lemon squeezes