Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

*Heavier than 4/19

B) For time:
– 600m run

– 20 DB push press

– 15 hanging knee raise

– 400m run 

– 15 DB push press

– 10 hanging knee raise

– 200m run

– 10 DB push press

– 5 hanging knee raise

*Scale runs to 400-300-200 if needed.

Performance

A) E2M x 6 sets:

– 4 push jerks

*Heavier than 4/19

For time:
– 600m run

– 20 shoulder to overhead (95/65)

– 20 toes to bar

– 400m run 

– 15 shoulder to overhead

– 15 toes to bar

– 200m run

– 10 shoulder to overhead

– 10 toes to bar

*RX+ use 115/75.