Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

Performance

A) E2M x 8 sets

Sets 1-2: 2 push press + 1 split jerk

Sets 3-4: 1 push press + 1 split jerk

Sets 5-8: 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10-20 alternating DB curls

– 10-20 seated leg lift-overs (from floor)

– 10-20/side single arm bent over banded tricep kick-backs

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 8 DB hang power snatches (50/35)

– 6 DB goblet squats