Fitness

A) E3MOM x 5 sets:

– 6 front squats (sub 8 double KB front squat w/ pause)

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) 4 rounds for time:
– 400m run or 800m bike

– 15 wallballs 

Performance

A) E3MOM x 5 sets:

– 6 front squats @ 2-3 RIR or 75-80%

B) 4 rounds for time:
– 400m run or 1000m bike

– 20 wallballs (20/14)