Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats

B) 4 rounds for time:

– 400m row

– 15-12-9-6 DB push press

– 30-24-18-12 single unders / lateral hops

Performance

A) E2M x 6 sets:

– 3-3-3-2-2-2 touch and go push jerks

*BB starts from the floor

*Build to a heavy double

B) 4 rounds for time:

– 500m row

– 20-15-10-5 shoulder to overhead (95/65)

– 40-30-20-10 double unders