Fitness

A) E2M x 8 sets

Even:

– 12-16 alternating Landmine cossack squats

Odd:

– 8-12/side SA standing DB presses

– 10-20 sec top of ring row hold

*Last day for these movements

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang squat clean thrusters 

Even: 12/9 cal row + 5, 7 or 9 hanging knee raise (pick one a stick to it)

Performance

A) E2M x 8 sets

– 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 squat clean thrusters (115/75, 95/65)

Even: 15/12 cal row + 5, 7 or 9 toes to bar (pick one a stick to it)