Fitness & Performance

A) E3M x 5 sets:

– 5-4-3-2-2 BB bench press @ 2 RIR or 70-85%

– 3-5 strict weighted or 2-3 negative pull-ups

*BP heavier than 1/16

Fitness

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans 

Even sets: 12/9 cal row + 5 dips + 5 hanging knee raises

Performance

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 DB hang squat cleans (35/20s)

Even sets: 15/12 cal row + 5 ring dips + 5 toes to bar