Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 8-12 bent over reverse flys

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 10-20 DB incline press @ 2 RIR

– 10 DB Romanian deadlifts

– 10-20 incline chest supported KB rows

– 10 banded Spanish squats

OR 

Conditioning Option

4-6 rounds:

– 400m run

– 30 sec ring or floor FLR