A) E3M x 6 sets:

– 5 front squats

*Sub double KB front squats w/ 3111 tempo

After odd sets

– 8-12 DB floor press w/ pause

After even sets

– 8-12 L-seated banded row

B) 6 rounds for time:

– 200m run or 400m bike

– 12 wallballs

– 6-9 strict pull-ups

R60S

Performance

A) E3.5M x 6 sets:

– 4-5 front squats 

*5-10% heavier than your last set of 6s

B) 6 rounds for time:

– 200m run or 500/400m bike

– 15 wallballs (20/14)

– 12 kipping or 6-9 strict pull-ups

R60S