A.
Deadlift:
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%
B.
EMOMx18:
min 1: 8 CTB pull-ups + 4 DL (70-75%)
min 2: 10 KB or DB thrusters
min 3: max calorie row
score = total cals rowed
