Fitness 

A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo

– 10/side half kneeling SA DB overhead press

– 10 ring rows

B) EMOM x 10-20 sets:

– 2 up/down DB devil cleans (35/20s)

– 4-6 wallballs

– 4 hanging knee raises

Performance

A) E3M x 5 sets:
– 5 back squats @ 3111 tempo

*start conservative and build 

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 6 wallballs (20/14)

– 4 toes to bar