Fitness

E3M x 6 sets:

– 12 alt DB bench press (6/side)

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) AMRAP in 15 minutes:

– 8 double KB deadlifts 

– 12 push-ups (elevated if needed)

– 16 alternating box step ups

Performance

A) E3M x 6 sets:

– 2-3 bench press 85% 

After sets 1,3,5…

– 12 alt KB gorilla row w/ pause (6/side)

After sets 2,4,6…

– 12 banded no moneys

B) Open WOD 11.2

AMRAP in 15 minutes:

– 9 deadlifts (155/100)

– 12 push-ups

– 15 box jumps (24/20”)