Fitness

A) E3M x 6 sets:

– 5 BB or dKB front squats

After odd sets:

– 10/side half kneeling banded row w/ pause

After even sets:

– 10 L-seated DB press

*If using KBs for FS, add 3211 tempo

*Last day for these movements

B) Tester

For time:

– 20 cal row

– 20 wallballs

– 10 burpees

– 15 cal row

– 15 wallballs

– 10 burpees

– 10 cal row

– 10 wallballs

– 10 burpees

Performance

A) E3M x 6 sets:

Set 1: 5 front squats squats (building set)

Set 2-5: 5 front squats @ 2 RIR

*heavier than 10/10

B) Tester

For time:

– 30 cal row

– 30 wallballs (20/14)

– 10 burpees over rower

– 20 cal row

– 20 wallballs

– 10 burpees over rower

– 10 cal row

– 10 wallballs

– 10 burpees over rower