Fitness

A) E2M x 8 sets:

– 2 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 ring face pulls

B)  12 min AMRAP:

– 1 DB push press

– 3 strict pull-ups 

– 6 RKB swings 

– 6 lemon squeezes or abmat sit-ups

*Add one rep to push press every round.

Performance

A) E2M x 8 sets:

– 2 push press

B) 12 min AMRAP:

– 1 shoulder to overhead (115/75, 95/65, 75/55)

– 3 pull-ups 

– 6 RKB swings (53/35)

– 6 lemon squeezes

*Add one rep to S2O every round.