Fitness

E3M x 3-4 total rounds

Station 1:

– 200m run or 400m bike

– 12 SA DB hang power cleans (6/side)

– 8-12 dips

Station 2:

– 200m row

– 12 goblet hold or prisoner reverse lunges

– 12 ring rows

Station 3:

– 200m run or400m bike

– 12 SA DB push press (6/side)

– 12 lemon squeezes

Station 4:

– 200m row

– 8-12 pull-ups

– 12 box step overs (20”)

Station 1, 2, 3, 4 = 1 round

Performance

E3M x 3-4 total rounds

Station 1:

– 200m run or 500/400m bike

– 16 SA DB hang power cleans (8/s @ 50/35)

– 8-12 ring dips

Station 2:

– 250/200m row

– 12 goblet hold reverse lunges

– 12 ring rows

Station 3:

– 200m run or 500/400m bike

– 16 SA DB push press (8/s)

– 12 lemon squeezes

Station 4:

– 250/200m row

– 12 kipping or 8 strict pull-ups

– 12 DB box step overs (20”)

Station 1, 2, 3, 4 = 1 round