Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang power cleans

– 12 wallballs

– 3 burpees

R60S

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/25

B) 5 rounds for time:

– 15/12 cal row

– 5 power cleans (115/75, 95/65)

– 15 wallballs

– 5 burpees over the barbell

R60S