Fitness

A) E3M x 5 sets:

– 4 BB or double KB front squats @ 3111 tempo

– 8-12/side SA split stance banded presses

– 8-12 tough ring rows w/ pause

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 5 sets:

– 4 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

*Heavier than last week’s 5s

B) Jackie

For time:

– 1000m row

– 50 BB thrusters (45/35)

– 30 pull-ups

*This is a tester so leave it all out on the floor!

Fitness & Performance

C) 3 sets:

– 20 sec/side side or Copenhagen plank

– 10 reverse snow angels (2.5s/hand or unweighted)