Fitness 

E2M x 3-4 sets

1: 400/320m row

2: 12 wallballs + 10 pull-ups + 8 push ups

3: 8 double DB hang power cleans + 10 alt. reverse lunges + 12 sit-ups

4: 200m run (scale to hill run)

5: rest 

Performance

E2M x 3-4 sets

1: 500/400m row

2: 15 wallballs (20/14) + 12 pull-ups + 9 push ups

3: 9 hang power cleans (95/65) + 12 alt. front rack reverse lunges + 15 sit-ups

4: 200m run

5: rest

RX+: CTB pull-ups & 115/75 BB