Fitness

A) E4M x 3 sets:

– 8-12 DB or BB bench press

– 4-8 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

B) For time:

– 800m run

– 30 RKB swings

– 20 dips

– 30 hanging knee raises

– 20 dips

– 30 RKB swings

– 800m run

*Scale to 600m runs if needed

Performance

A) E4M x 3 sets:

– 8 bench press @ 2RIR

– 4-8 strict supinated/ring pull-ups

– 8/side shoulder external rotations

B) For time:

– 800m run

– 40 RKB swings (53/35)

– 20 ring dips

– 30 toes to bar

– 20 ring dips

– 40 RKB swings

– 800m run