A) E4M x 4 sets:

– 6 bench press 

– 8-10/side bent over DB/KB row

– 20 sec/side side plank

B) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (in sets of 5/hand)

– 30-20-10 push-ups

Performance

A) E4M x 4 sets:

– 6 bench press 70-75% 

– 8-10/side bent over DB/KB row

B) ) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (50/35 in sets of 5/hand)

– 30-20-10 chest to ground push-ups