Fitness

A) E2M x 5 sets:

– 5 push press

– 10 double KB gorilla rows

– 20 sec/side side plank hold

*Heavier than 4/27

B) For time:
– 600m run

– 15 DB push press

– 15 strict pull-ups in 5-5-5

– 400m run

– 12 shoulder to overhead

– 12 strict pull-ups in 4-4-4

– 200m run

– 9 shoulder to overhead

– 9 strict pull-ups in 3-3-3

*Scale run to 400-300-200 if needed

Performance

A) E2M x 5 sets:

– 5 push press

*Heavier than 4/27

B) For time:
– 600m run

– 21 shoulder to overhead (95/65)

– 15 pull-ups

– 400m run

– 15 shoulder to overhead

– 12 pull-ups

– 200m run

– 9 shoulder to overhead

– 9 pull-ups