Fitness 

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 400m row

– 8 DB hang squat cleans

– 6-10 push press

Station 2

– 400m run

– 6-10 strict pull-ups

– 8 up/downs 

Performance

E5M x 6-8 sets (3-4 each, alternating)…

Station 1

– 500/400m row

– 8 hang squat cleans (115/75, 95/65, 75/55)

– 8-12 shoulder to overhead

Station 2

– 400m run

– 8-12 pull-ups

– 8 burpees over rower

RX+ complete 4-8 HSPUs in station 1 and 4 bMUs in station 2