Fitness

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 12 thrusters (BB/DB)

– 10 pull-ups

– 8 up/downs

Station 2:

– 400m row

– 12 alternating DB snatch 

– 10 sit-ups

– 8 box step overs

Performance

E6M x 6 sets (alternating, 3 each)

Station 1:

– 400m run

– 15 thrusters (75/55)

– 12 pull-ups

– 9 burpees over the barbell

Station 2:

– 500/400m row

– 15 alternating DB snatch (50/35)

– 12 sit-ups

– 9 box jump overs (24/20”)