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

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB push press

– 6-9 strict pull-ups

– 3 burpees over the barbell

Performance

A) E2M x 8 sets

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

Sets 5-8: 1 split jerk

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 7 pull-ups

– 3 burpees over the barbell

*Pick the weight on the barbell that makes it tough but unbroken

*RX+ complete with 6 S2O + 3 bMUs or 15/12-6-9-3 rep scheme