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.