Fitness

A) E3M x 7 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) EMOM x 10-15 sets:

– 5 DB thrusters

– 5 strict pull-ups

– 5 up/downs

– 5 lemon squeezes

*Scale to 4s or 3s if needed

Performance

A) E3M x 7 sets:

Set 1: 3 front squats squats (building set)

Set 2-5: 3 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 5 thrusters (115/75, 95/65, 75/55)

– 5 kipping pull-ups

– 5 burpees over the barbell

– 5 lemon squeezes