Fitness

A) E3M x 5 sets:

– 6 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

B) E60S x 12-20 sets:

– 3 double DB hang squat cleans

– 3, 4 or 5 hanging knee raises

– 2 or 3 burpees

Performance

A) E3M x 5 sets:
– 6 front squats @ 70-75% or 3 RIR 

B) E60S x 12-20 sets:
– 3 hang squat cleans

– 3, 4 or 5 toes to bar

– 3 burpees over the barbell