Fitness 

A) E3M x 4 sets – deadlift
– 6 banded deadlifts @ 3011 tempo (moderate to heavy)

– 8 seated Arnold presses

– 10 L-seated band rows

 

B) For time:

– 80 single unders

– 20 burpees

– 80 single unders

– 25 wallballs

– 80 single unders

– 30 double KB deadlifts 

– 80 single unders

– 25 wallballs

– 80 single unders 

– 20 burpees

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86% 

 

B) For time:

– 60 double unders

– 30 burpees

– 60 double unders

– 30 wallballs (20/14)

– 60 double unders

– 30 deadlifts @ 50% of part A, set 1.

– 60 double unders

– 30 wallballs

– 60 double unders 

– 30 burpees