Fitness

A) E2.5MOM x 8 sets:

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

After odd sets – 16-20 alt. top down DB bench press

After even sets – 10 ring face pulls

B) 5 rounds for time:

– 200m row or 400m bike

– 15-12-9-6-3 DB thrusters

– 45-36-27-18-9 single unders

Performance

A) E2.5MOM x 6 sets:

– 2-3 front squats @ 1-2 RIR or 85-90+%

B) 5 rounds for time:

– 250/200m row or 500/400m bike

– 15-12-9-6-3 thrusters (95/65, 75/55)

– 45-36-27-18-9 double unders