Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) 5 rounds for time:
– 200m run

– 8 DB push press

– 24 single unders

– 4 up/downs

R60S

Performance

A) E2M x 8 sets

– 1 split jerk

B) 5 rounds for time:
– 200m run

– 5 shoulder to overhead 

– 25 double unders

– 5 burpees to target

R60S

*S2O should be heavy but unbroken