Fitness

Metcon
EMOM 15 Minutes:
-Trapbar or 2 KB (Hand Release) Squats X 6
-Lat Pulldown Variation X 10- 15
-2 DB Seated Z Press X 10-15 Push through the lat!

Metcon
10, 9, 8
SB Thrusters
Pull Ups/Ring Rows

Performance

Metcon
EMOM 10 Minutes:
1: BB Front Squats 4/4/1/1 X 5
2: SB OH Press X 5

Metcon
Perform a buy in of Active or Passive Hanging from a bar for 5 Minutes total then....
3 Sets for time:
Rowing X 1000M
Pull Ups X 10