Fitness

EMOM x 5-8 rounds

1: 12/9 or 10/7 cal row

2: 12 wallballs 

3: 12 alt DB snatch

4: 9 strict pull-ups in UB sets of 3-3-3

5: 6 burpee box step-ups

6: rest

Performance

EMOM x 5-8 rounds

1: 15/12 cal row

2: 15 wallballs (20/14)

3: 12 alt DB snatch (50/35)

4: 9 pull-ups 

5: 6 burpee box jump overs (24/20”)

6: rest

RX+ complete with reps of 15/12-20-16-12-8