Fitness

A) E3M x 6 sets:

– 4 deadlifts (building each set)

After odd sets: 8-12 bent over banded lat pulls

After even sets: 8-16 DB floor press w/ pause

B) 5 rounds for time:

– 200m run

– 12 KB deadlifts 

– 6-9 dips

– 6 box step ups

R60S

Performance

A) E3M x 6 sets

Set 1: 4 deadlifts (building set)

Sets 2-6: 4 deadlifts @ 1-2 RIR

*Heavier than 9/15

B) 5 rounds for time:

– 200m run

– 12 KB deadlifts (53/35)

– 6-9 ring dips

– 6 box jump overs

R60S

RX+ use 70/44s w/ muscle up into dips