Fitness

A) E3M x 5 sets:

– 5 deadlifts 

– 10 tough dips

– 5/s SA ring row + reach

B) 5 rounds for time:

– 200m run or 500/400m bike

– 12 RKB swings (tough)

– 8-12 push-ups

– 12 prisoner reverse lunges

R60S

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 70-75% or 2-3 RIR

*Heavier than 3/17

B) 5 rounds for time:

– 200m run or 500/400m bike

– 16 RKB swings (tough)

– 12/8 push-ups

– 16 prisoner reverse lunges

R60S