Fitness 

A) E2.75M x 6 sets:
– 4 BB back or box squats @ 3111 tempo

– 10/side half kneeling SA DB overhead press

– 10 ring rows

B) E5M x 3-5 sets:

– 400m run

– 15 UB wallballs 

– 5 up/dpwn DB devil presses

*Scale to 300m run if needed

Performance

A) E2.75M x 6 sets:
– 4 back squats @ 3111 tempo

*start conservative and build 

B) E5M x 3-5 sets:

– 400m run

– 20 UB wallballs (20/14)

– 5 DB devil presses (35/20s)