Fitness

A) E4M x 4 sets:

– 8 front squats

– 10/s seated Filly press (heavier KB than DB)

– 12 ring rows

*Sub BB front squats with 8-10 double KB front squats

B) E3M x 5-8 sets:

– 200m row

– 10 DB/KB thrusters 

– 30 single unders

Performance

A) E4M x 4 sets:
– 8 front squats @ 70-75% or 3 RIR 

B) E3M x 5-8 sets:

– 250/200m row

– 10 DB/KB thrusters (35/20s)

– 30 double unders