A) E3M x 5 sets:

– 5 BB front squats

– 10 tall kneeling DB overhead press

– 15/side single arm ring row w/ reach

B) E2M x 8-12 sets:

– 9 wallballs 

– 6-9 pull-ups

– 6 box step ups

– 3 up/down DB devil presses

Performance

A) E3M x 5 sets:

– 5 front squats @ 2-3 RIR

*Find a weight you can build on for the next few weeks

B) E2M x 8-12 sets:

– 12 wallballs (20/14)

– 6 strict pull-ups or 6-9 kipping

– 6 box jump overs (24/20”)

– 3 DB devil presses (35/20s)