Fitness 

A) E3M x 6 sets:

– 9-7-5-9-7-5 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12 supinated ring rows

After even sets: 8-12 DB bench press

B) 5 rounds for time

– 200m run

– 10 RKB swings 

– 6 strict pull-ups

Performance

A) E3M x 6 sets:

– 9-7-5-9-7-5 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

B) 5 rounds for time

– 200m run

– 12 RKB swings (53/35)

– 8 pull-ups

*RX+ use 70/44 w/ CTB pull-ups or 5-4-3-2-1 bar muscle-ups.