Fitness

A) E3M x 4 sets:

– 10 double KB front squats to box (w/ pause)

– 8-16 dips (banded, unweighted, or weighted

 

Performance

A) E3M x 4 sets:

– 8 back squats @ 60-65%

– 8-16 dips (banded, unweighted, or weighted

 

Fitness & Performance

B) 3 sets for quality:

– 10/side single leg kickstand Romanian deadlifts (BB or DBs)

– 10-20 DB chest flys

– 10-15/side banded TKEs

– 10-15 reverse snow angels (2.5/hand or unweighted)

 

HomeWOD

For time:

– 800m run

– 50 air squats

– 50 sit-ups

– 600m run

– 35 air squats

– 35 sit-ups

– 400m run

– 20 air squats

– 20 sit-ups