A) E3M x 6 sets

– 3-5 BB front squats

After odd sets:

– 8-12 floor lying plate pull-overs

After even sets:

– 12-16 banded tricep overhead extensions

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 4-8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees

Scale w/ 10/7 cal row

Performance

A) E3M x 6 sets:

– 3-3-2-2-1-1 front squats

*build heavier than last week

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 dbl DB/KB hang squat cleans (35/25s)

– 4 burpees w/ extra push-up over rower

RX+: 15/12 cal row