Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

B) EMOM x 10-20 sets:
– 3 DB hang squat clean to thruster

– 3 hanging knee raises

– 1, 2, or 3 burpees

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

B) EMOM x 10-20 sets:
– 3 hang squat clean to thruster (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

*RX+ sub 1 MU for T2B