Fitness

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/11

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 2-3 bench press @ 75-80%

– 6-10 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/11

Fitness & Performance

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 KB swings (53/35)

– 30-20-10 push-ups

R60S

*Scale the runs to 400-300-200m and/or elevate push-ups if needed

*RX+ use 70/44 and perform ring push-ups