Fitness

E5M x 2-3 total rounds:

Station 1:

– 200m run or 400m bike

– 12 SA DB hang power cleans (6/s)

– 200m row

– 12 goblet squats

Station 2:

– 200m run or 400m bike

– 12 SA DB push press (6/s)

– 200m row

–  8-12 strict pull-ups

Station 3:

– 200m run or 400m bike

– 12 goblet hold or prisoner reverse lunges

– 200m row

– 12 lemon squeezes

Performance

E5M x 2-3 total rounds:

Station 1:

– 200m run or 500/400m bike

– 16 SA DB hang power cleans (8/s @ 50/35)

– 250/200m row

– 12 goblet squats

Station 2:

– 200m run or 500/400m bike

– 16 SA DB push press (8/s)

– 250/200m row

–  8-12 strict or 12-16 kipping pull-ups

Station 3:

– 200m run or 500/400m bike

– 16 goblet hold reverse lunges

– 250/200m row

– 12 lemon squeezes