Fitness

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 double DB hang power clean + push press

Station 2:

– 300m row

– 9 double DB front squats

Station 3:

– 300m run

– 12 box/bench dips

Station 4: 

– 300m row

– 15 abmat sit-ups

*Scale runs and/or rows to 200m if needed

Performance

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 power clean + push jerk (135/95, 115/75, 95/65)

Station 2:

– 350/300m row

– 9 front squats

Station 3:

– 300m run

– 12 ring dips

Station 4: 

– 350/300m row

– 15 lemon squeezes