Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling BB landmine press

Even sets:

– 6/side box step downs (no push offs)

– 10 tough ring rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 high hang clean + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive cleans in full squat if able

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 8/s SL KB rack assisted RDLs 

– 12-16 OH banded tricep extension

– 1 lap reverse sled drag

– 8-12 ring bicep curls

OR

Conditioning Option

4 rounds for time:

– 400m run or 1000/500m bike

– 15 RKB swings (53/35)

– 10 KB box step-up