Fitness

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run (scale to top of hill)

Even: 

– 12 SA DB hang power cleans (3/3/3/3)

– 4-8 dips

– 4 burpees

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run

Even: 

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 6-12 dips

– 6 burpees over DB