A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 9 DB push press

Even: 12/9 cal row + 6 up/downs + 3 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

*Build to a tough set of 2

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 9 shoulder to overhead

Even: 15/12 cal row + 6 burpee pull-ups

RX+ perform 3 double burpee bar MUs (2 burpee + 1 bMU)