Fitness

A) E4M x 4 sets:

– 6 deadlifts 

– 10 tough dips

– 5/s SA ring row + reach

B) 4 rounds for time:

– 400m run

– 10-8-6-4 up/down DB devil press

Performance

A) E4M x 4 sets:

– 6 deadlifts @ 70-75% or 2-3 RIR

*Heavier than 3/5

B) 4 rounds for time:

– 400m run

– 10-8-6-4 DB devil press (35/20s)