Fitness

A) E2MOM x 8 sets…

Odd sets:

– 8/s DB/KB split squats (regular or rear foot elevated)

– 10-15 DB floor press w/ pause

Even sets:

– 5-10 L-seated ring pull-ups (w/ or w/o leg assist)

– 8/s half kneeling banded chops (overhand, low to high)

B) E90S x 10-15 sets:

– 20 single unders

– 3 up/down DB devil cleans 

– 4 DB front squats (double, single or air squat)

– 3-5 strict pull-ups

Performance

A) E2M x 8 sets…

– 1 clean

*Receive in squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 DB devil cleans (35/20s)

– 4 DB front squats

– 3-5 strict or 5 kipping pull-ups

RX+ sub kipping bMU for pull-ups