Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled forward pull or push

– 8-12/side seated SA DB press

– 16-24 KB alternating gorilla rows

– 8 ab wheel roll-outs or 30-60 sec plank

OR 

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 9 DB goblet squats

– 6 toes to bar or hanging knee raises