Fitness

A) E3M x 6 sets

Odd: 8/side BB or DB/KB split squats

Even: 

B) 5 rounds for time:

– 200m row

– 8 dKB/DB front rack or prisoner reverse lunges 

– 6 strict pull-ups

R60S

Performance

A) E3M x 6 sets:

– 10-8-6-10-8-6 back squats

B) 5 rounds for time:

– 250/200m row

– 8 dKB/DB front rack reverse lunges (35/25s)

– 8 pull-ups

R60S

RX+ use 53/35s and perform CTB pull-ups or 4 bMUs.