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