Fitness

A) E3M x 6 sets:

– 4 front squats

After odd sets: 10 seated DB overhead press

After even sets: 10 2 up 1 down ring rows (controlled eccentric)

*Sub BB front squats with 6-8 double KB front squats w/ pause

B) 3 rounds for time:

– 400m run or 1000m bike

– 15-12-9 DB hang squat cleans 

– 12-9-6 burpees

Performance

A) E3M x 6 sets:
– 4 front squats @ 80-80+% or 2 RIR 

B) 3 rounds for time:

– 400m run or 1000m bike

– 15-12-9 

• squat cleans (135/95, 115/75, 95/65)
• burpees over the barbell