Fitness

A) E2M x 8 sets

Odd sets:

– 8 KB heel elevated goblet squats @ 3110 tempo

– 16 alt KB gorilla rows

Even sets:

– 12-16 DB floor presses

– 16 L-seated leg lift-overs

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 2 burpees

– 4 box step-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive cleans in full squat if able.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or drag (heavy)

– 10/side banded TKEs

– 10/side lean away DB lateral raise

– 20 alternating DB curls

OR

Conditioning Option

6 min AMRAP

– 8 cal row/bike

– 8 reverse lunges

– 8 abmat sit-ups

R3M

6 min AMRAP

– 8 cal row/bike

– 8 box step-ups

– 8 ring rows

R3M

6 min AMRAP

– 8 cal row/bike

– 8 up/downs

– 8 DB hang power clean (4/s @ 50/35)