Fitness

A) E3MOM x 5 sets:

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

– 8-12/s SA DB bench press

– 10 tall kneeling banded lat pull-downs

B) E2M x 8-12 sets

Odd: 12/9 cal row + 12 wallballs

Even: 12/9 cal row + 6-9 strict pull-ups

Performance

A) E3MOM x 5 sets:

– 6 back squats @ 3 RIR or 75%

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 wallballs (20/14)

Even: 15/12 cal row + 6-9 strict or 9 kipping pull-ups