Fitness

EMOM x 4-7 rounds

1: 12/9 or 10/7 cal row

2: 6 DB up/down devil presses

3: 6-9 strict pull-ups

4: 9-12 wallballs

5: 200m run

6: rest

Scale with hill run.

Performance

EMOM x 4-7 rounds

1: 12/9 cal row

2: 6 DB devil presses (35/25s)

3: 9 pull-ups

4: 12 wallballs (20/14)

5: 200m run

6: rest

RX+ perform 15/12 cal, 9 CTB pull-ups, 15 wallballs