Fitness

A) E2.5M x 5 sets:

– 6-10 bench press (heavier than 7/10)

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 5 DB thrusters

– 4 pull-ups

– 3 burpees

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75-80%

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 3 thrusters (tough but UB for the long haul)

– 4 pull-ups

– 5 burpees over the barbell

 

*If needed, scale to 2-3-4 or skip a round to at least complete 10 rounds.