Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

B) 5 rounds for time:

– 200 or 400m bike

– 10 DB push press

– 10 RKB swings 

– 5 up/downs

R60S

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Pauses happen on dip AND catch

B) 5 rounds for time:

– 250/200 or 500/400m bike

– 10 shoulder to overhead (115/75, 95/65, 75/55)

– 15 RKB swings (53/35)

– 5 burpees over the barbell

R60S