Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 5 rounds for time:

– 200m row (double for AB)

– 5 DB hang squat cleans

– 5-10 ring dips

– 10-15 wallballs 

R90S 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 clean

Sets 3-4: 1 low hang clean + 1 clean

Sets 5-6: 2 cleans

Sets 7-8: 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200m row (double for AB)

– 5 tng squat cleans (135/95, 115/75, 95/65)

– 10 ring dips

– 15 wallballs (20/14)

R90S

RX+: 155/105 BB, 20 WBs