Fitness

A) E3M x 6 sets

– 3 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 4 rounds for time:
– 400m run

– 9 DB thrusters 

– 6-9 strict pull-ups

R60S

Performance

A) E3M x 6 sets

Set 1: 3 back squats (building set)

Sets 2-6: 3 back squats (working sets @ 80-90% & 1-2 RIR)

*~5% heavier than last week

B) 4 rounds for time:
– 400m run

– 9 thrusters (95/65, 75/55)

– 12 pull-ups

R60S

RX+ complete with 115/75