Fitness

A) E4MOM x 3 sets:

– 8 back squats (sub 10 double KB front squat w/ pause)

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) E3M x 5-8 sets:

– 12/9 cal row

– 6 DB thrusters 

– 6-9 strict pull-ups

– 6 lemon squeezes

Performance

A) E4MOM x 3 sets:

– 8 back squats @ 3-4 RIR or 65-70%

B) E3M x 5-8 sets:

– 15/12 cal row

– 6 thrusters (115/75, 95/65)

– 9 kipping or 6-9 strict pull-ups

– 6 lemon squeezes

*RX+ replace pull-ups with CTB version or 3 muscle ups