Fitness

A) E3M x 4 sets:

– 5 back squats @ 3211 tempo (moderate)

– 8/side single arm DB floor press (heavy)

– 12 alternating double KB bent over rows (6/side)

 

B) EMOM x 10-12 min:

– 5 push-ups

– 6 DB thrusters 

– 7 inverted rows

 

Performance

A) E3M x 4 sets – back squats
Set 1: 5 back squats @ 78%

Sets 2-4: 5 back squats @ 72%

 

B) AMRAP in 12 min:

– 5 strict handstand push-ups (sub kipping)

– 7 DB thrusters (50/35, 35/25s)

– 9 chest to bar pull-ups