Fitness

A) E3MOM x 6 sets:

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

– 16-20 alt. top down DB bench press

– 10 ring face pulls

B) E60S x 10-20 sets:

– 3 DB thrusters

– 3 hanging knee raises

– 3 burpees

*Scale up with reps of 5-4-3 to make it tougher. 

Performance

A) E3MOM x 6 sets:

– 5 front squats @ 2 RIR or 75-82.5%

B) E60S x 10-20 sets:

– 3 thrusters (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

*RX+ perform 2 toes to bar + 1 bMU