Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) EMOM x 10-20 sets:

– 3 DB thrusters 

– 3 strict pull-ups

– 3 up/downs

*Beef it up with 5-4-3 rep scheme

Performance

A) E3M x 6 sets:

– 5 front squats @ 70-80%

B) EMOM x 10-20 sets:

– 3 thrusters (115/75, 95/65)

– 3 pull-ups

– 3 burpees over the barbell

RX+ perform 5-4(CTB)-3 rep scheme