Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) 20 min AMRAP:

– 12 RKB swings 

– 10 push-ups

– 8 lemon squeezes

– 200m run

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) 20 min AMRAP:

– 15 RKB swings (53/35)

– 12/9 push-ups

– 9 lemon squeezes

– 200m run