Fitness

A) E3M x 3 sets:

– 8-12/side half kneeling landmine presses

– 12 alternating DB goblet hold weighted step-ups

– 20 sec top of ring row hold

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 DB hang power cleans + push press

– 8-12 wallballs 

Performance

A) E4M x 4 sets:

– 3.3.3 TnG power clean + push jerk clusters

R10S between triples

B) E3M x 4-7 sets:

– 15/12 cal row

– 5 TnG power cleans (115/75, 95/65, 75/55)

– 12 wallballs (20/14)

RX+ perform w/ 135/95