Fitness

A) E3M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) E2M x 8-12 sets:

– 8-12 wallballs

– 8-12 SA DB hang power cleans

– 6 toes to bar

– 6 burpees or up/downs

Performance

A) E3M x 4 sets:

– 8 front squats @ 6-7 RPE

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 12 SA DB hang power cleans (6/6 @ 50/35)

– 6 toes to bar

– 6 burpees to pull-up bar