Fitness

A) E3M x 6 sets:

– 3 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 5 rounds for time:

– 200m run or 400m bike

– 12 wallballs 

– 8 hanging knee raise or kipping knee to chest

– 8 box step-ups

R60S

Performance

A) E3M x 8 sets:

– 3 front squats @ 1-2 RIR or 80-85+%

B) 5 rounds for time:

– 200m run or 500m bike

– 15 wallballs (20/14)

– 9 toes to bar

– 6 box jump overs (24/20”)

R60S