Fitness

A) E3.25M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

Performance

A) E3.25M x 5 sets

– 2.2.2 Touch and go power clean + push jerk clusters

*rest 10 sec between each quick set of doubles

Fitness & Performance

B) Strength Option

3-4 sets for quality

– 12-16 DB incline press @ 1-2 RIR

– 1 lap/arm chaos KB suitcase carry

– 6-12 strict pull-ups (sub 3 negatives)

– 12 alt BB or goblet hold cossack squats

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 8-6-4-2 wall walks

– 16-12-8-4 medball cleans (20/14)