Fitness

A) E4M x 3 sets:

– 6-10 BB box squats

– 6-10 L-seated DB overhead press

– 12-20 alt. KB gorilla rows

B) 3 rounds for time

– 400m run

– 15-12-9 BB or DB thrusters 

– 15-12-9 pull-ups

*Scale with reps of 15-12-9

Performance

A) E4M x 3 sets – back squats

Set 1: 10 @ 50%

Set 2: 8 @ 60%

Set 3: 8 @ 65%

B) “Fran”

21-15-9 reps for time:

– thrusters (95/65)

– pull-ups