Fitness

A) E3M x 8 sets:

– 3 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) EMOM x 12-20 sets:

– 7 RKB swings

– 5 wallballs

– 3 burpees to target

Scale with reps of 6-4-2

Performance

A) E3M x 8 sets:
– 3 front squats @ 85+% or 1-2 RIR 

B) EMOM x 12-20 sets:

– 7 RKB swings (53/35)

– 5 wallballs (20/14)

– 3 burpees to target

RX+ complete with reps of 8-6-4