Strength
1a) Fitness: Press 3×5 Linear Progression
Performance: Press, 3RM, then two drop sets at 95% and 90%
1b) Weighted/Strict Pull-Ups 3xME (aim for 5-8 reps)
Conditioning
1,000m Row, then 3 rounds:
Strength
Fitness: Every minute on the minute for 12 minutes, one deadlift at new linear progression weight. Do not work up.
Performance: Every minute on the minute for 12 minutes, one deadlfit paused one second 2″ off ground. Start at 75%. You may work up, but keep form tight.
Conditioning
Every minute on the minute for 14 minutes:
Aim to have at least 20 seconds rest at the end of each minute, especially at the start. Scale weight or burpees accordingly.