Fitness

A) E2M x 10 sets – back squat

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 double DB/KB bent over row

B) 3 rounds for time:

– 400m run

– 21-15-9 wallballs (20/14)

– 15-12-9 pull-ups

Performance

A) E2M x 10 sets:

– 3 back squats

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 3 rounds for time:

– 400m run

– 30-24-18 wallballs (20/14)

– 15-12-9 pull-ups