Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows

Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band contralateral pull-aparts

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Performance

A) E2M x 8 sets

– 1 pause clean + 1 clean

*Pause is 1-2 counts at knee.

*Receive both in a squat if able.

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips