Fitness

A) E2M x 6 sets:
– 5-4-3-2-1-1  push press

*Add until you reach a tough single

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9

• DB push press
• Strict pull-ups

Performance

A) E2M x 6 sets:
– 5-4-3-2-1-1 push press

*Add until you reach a tough single

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 

• Shoulder to overhead (95/65)
• Pull-ups 

RX+ perform 9-7-5 bMUs