A) E2.5M x 6 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-12-9 hanging knee raises

Performance

A) E2.5M x 6 sets – back squat

Set 1: 5 @ 55%

Sets 2-5: 5 @ 65%

Sets 3-6: 5 @ 70-75%

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs (20/14)

– 15-12-9 toes to bar