Fitness

EMOM x 5-8 sets:

1: 200/160m row

2: 8-10 DB thrusters 

3: 8-10 strict10 pull-ups

4: 8-10 box step-ups

5: 8-10 lemon squeezes

6: rest

Performance

EMOM x 5-8 sets:

1: 250/200m row

2: 10 DB thrusters (35/20s)

3: 10 pull-ups

4: 10 box jump overs (24/20”)

5: 10 lemon squeezes

6: rest

RX+ complete without rest for 8 sets.