Strength:
Bench
Fitness:
3 x 5 (LP)
Performance:
75% x 5
85% x 3
95% x 1+
All percentages are based off a TRAINING MAX (aka TM), which is 90% of your 1RM.
Deadlift
Heavy 3
______________
Conditioning:
3-5 Rounds Not For Time:
10 Challenging Ring Rows
Accumulate 30 Seconds of an L-sit
The ring rows should be hard enough that you could maybe only do 1 or 2 more reps once you finish your set of 10.