Fitness

A) E4M x 3 sets:

– 8-12 DB or BB bench press

– 4-8 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

B) 5 rounds – 3 min AMRAP

– 6 RKB swings

– 4 push-ups 

– 8 air squats

R60S after each round

Performance

A) E4M x 3 sets:

– 8 bench press @ 2RIR

– 4-8 strict supinated/ring pull-ups

– 8/side shoulder external rotations

B) “The Chief”

5 rounds – 3 min AMRAP

– 3 power cleans

– 6 push-ups

– 9 air squats

R60S after each round