Fitness & Performance

A) E3M x 8 sets:
– 3 bench press @ 85+% or 2 RIR

After odd sets:

– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups

After even sets

– 8-12 ring face pulls

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB hang power cleans 

– 4 DB thrusters

– 3 burpees

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 hang power cleans (115/75, 95/65, 75/55)

– 4 thrusters

– 3 burpees over the barbell