Fitness

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

Station 2:

– 400m row

– 8 DB push press

– 24 single unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

– 400m row

– 8 DB push press

– 24 single unders

Performance

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 12 DB reverse lunges (35/25, 25/15, 15/10)

Station 2:

– 500/400m row

– 12 DB push press

– 32 double unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 hang power cleans

– 12 DB reverse lunges

– 500/400m row

– 12 DB push press

– 32 double unders