Fitness
A) E3MOM x 4 sets
– 8-6-8-6 back squats
– 8 elevator ring rows
– 8 bent over reverse flys
*Back squats should be heavier from 8 to 6 and for the second 8 & 6.
B) 5 rounds for time:
– 200m run
– 8 DB thrusters
– 6 strict pull-ups
Performance
A) E3M x 4 sets – back squat
Set 1: 4 @ 82%
Sets 2-4: 4 @ 76%
B) 5 rounds for time:
– 200m run
– 8 thrusters (95/65)
– 8 pull-ups
*RX+ perform 115/75 thrusters and 6 CTB pull-ups or 4/3 bar MUs.
Fitness & Performance
C) 3 sets for quality:
– 10 reverse snow angels
– 10/side glute med wall slides