Fitness

EMOM x 4-5 sets

1: 7 DB deadlifts + 5 DB hang power cleans + 3 DB shoulder to overhead

2: 10-15 wallballs 

3: 200m row

4: 7 hanging knee raises + 5 burpees

5: 7 RKB swings + 5 goblet squats + 3 box step overs

6: 200m run

7: rest

Performance

EMOM x 4-5 sets

1: 7 deadlifts + 5 hang power cleans + 3 shoulder to overhead (115/75)

2: 15 wallballs (20/14)

3: 250/200m row

4: 7 toes to bar + 5 burpees

5: 7 RKB swings + 5 goblet squats + 3 box jump overs (70/44)

6: 200m run

7: rest