Fitness
A) E4M x 4 sets:
– 8 BB front squats or 8-12 double KB front squats
– 10 DB incline presses
– 10 DB incline chest supported rows
B) 3 rounds for time:
– 400m run
– 20-15-10 wallballs
– 15-10-5 double DB hang power cleans
Performance
A) E4M x 4 sets:
– 8 front squats @ 65+% 1RM
*Heavier than 9/26
B) 3 rounds for time:
– 400m run
– 30-20-10 wallballs (20/14)
– 15-10-5 hang power cleans (115/75, 95/65)
Fitness
A) E4M x 5 sets:
– 5 deadlifts (building)
– 10-15 DB floor press w/ pause
– 10 standing straight arm banded lat pull-downs
B) E90S x 10-15 sets:
– 20 single unders
– 6 push-ups
– 5 double KB deadlifts
– 4 up/downs
Performance
A) E4M x 5 sets:
– 5 deadlifts @ 70-75 % 1RM or 2 RIR
*Heavier than 9/23
B) E90S x 10-15 sets:
– 20 double unders
– 3 deadlifts (225/155, 185/125, 155/105, 195/95)
– push-ups (3-6 HSPU, 6 DB deficit, or 6 chest to ground)
– 3 burpee pull-ups
*DLs should not exceed 75% of part A
Fitness
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 200m
– 10 hanging knee raises
– Row 200m
– 10 box step-ups
Station 2:
– Run 200m or bike 500/400m
– 10 DB hang power snatch
– Run 200m or bike 500/400m
– 10 dips
Performance
E5M x 6-8 sets (3-4 each)
Station 1:
– Row 250/200m
– 12 toes to bar
– Row 250/200m
– 12 MB box step-ups (20/14 to knee height)
Station 2:
– Run 200m or bike 500/400m
– 12 DB hang power snatch (50/35)
– Run 200m or bike 500/400m
– 12 ring dips