Friday

Strength

Deadlift

E2Mx5

6 reps @70-75% - otherwise moderate load - smooth and controlled - work positions and breathing/bracing

Conditioning

4 rounds E2M

20 calorie row
time remaining, max KB swing @53/35

score = KBS

Vanity

3 rounds

15 barbell curls with 3-5 second negative
15 barbell OH tricep extension

Midline

100 bicycle crunches - slow and controlled - not some bullshit flailing