Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

– 5/s banded pallof press @ 5050 tempo (green or red)

B) 15 min AMRAP

– 1 DB hang squat clean 

– 3 strict pull-ups

– 5 dips

– 21 single unders

*Add 1 squat clean every set

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

B) 15 min AMRAP

– 1 squat clean (135/95, 115/95, 95/65)

– 3 pull-ups

– 5 ring dips

– 21 double unders

*Add 1 squat clean every set

*RX+ complete with 3 CTB pull-ups