Fitness

A) E3M x 4 sets – deadlift

– 8 deadlifts @ moderately heavy weight

– 8/side half kneeling pallof presses

– 8-12 hanging knee raises

 

B) Three rounds for time of

– 15 RKB swings 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters 

– 60 single unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 60 single unders

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 8 @ 72-76%

Sets 2-4: 8 @ 68%

 

B) Three rounds for time of

– 15 RKB swings (53/35)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 12 DB thrusters (35/25)

– 40 double unders

Immediately followed by. . .

Three rounds for time of:

– 9 toes to bar

– 40 double unders