Fitness
E2MOM x 3-4 sets (in teams of 2-4)
1: 200m run (scale with hill run)
2: 12 DB deadlifts + 10 DB hang power cleans + 8 DB push press
3: 30 single unders + 12 wallballs + 4-6 up/down to box step over
4: 200m row
5: 5 up/down DB devil press + 10 prisoner reverse lunges + 10-15 sit-ups
6: rest
Performance
E2MOM x 3-4 sets (in teams of 2-4)
1: 200m run
2: 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead (95/65)
3: 30 double unders + 15 wallballs (20/14) + 5 burpee box jump overs (24/20”)
4: 250/200m row
5: 5 DB devil press (35/25s) + 10 DB reverse lunges + 15 sit-ups
6: rest
RX+: 115/75 BB