05/12/15

Fitness
A) Bench press
5rm, then 95% & 90% for 5

B) AMRAP 20
500m row (keep your rating @ 20-24spm)
15 push ups

Performance
A) Deadlift
Week 7

B) Speed deadlift
Week 7

C) EMOM 20
Odd: 2x muscle up + 20x double under
Even: 8x hang high pull

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