A) E3M x 6 sets:

– 3 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) E5M x 3-5 sets

– 400m run

– 12 double KB deadlifts 

– 9 dips

– 6 box step-ups

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 1-2 RIR or 80-85%

*Heavier than 7/14

B) E5M x 3-5 sets

– 400m run

– 12 double KB deadlifts (53/35s)

– 10 ring dips

– 8 box jump overs