A) E2.5M x 8 sets:

– 3 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 row or 400m bike

– 6 DB hang squat clean thrusters

– 24 single unders

R60S

Performance

A) E2.5M x 8 sets:

– 3 front squats 

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

B) 6 rounds for time:
– 250/200m row or 500/400m bike

– 6 DB hang squat clean thrusters (35/20s)

– 24 double unders

R60S