Fitness

Strength
EMOM for 7:00:

5 SB Cleans - AHAP/AFAP
5 (weighted) Dips - AHAP

1 round:
Dimmel DL x 60s
ME Harnessed Bear Crawl

No rest between exercises

EMOM for 5:00
Rear Delt Raises x5 - AHAP
Preacher Curls x5 AHAP

400m SB Carry
200m Sled Sprint

Performance

Strength
EMOM for 7:00:

5 Power Cleans - AHAP/AFAP
5 weighted Dips - AHAP

1 round - muscle failure
DL x 60s
ME Push Up
200m Prowler Sprint
No rest between exercises

EMOM for 5:00
Rear Delt Raises x5 - AHAP
Preacher Curls x5 AHAP

1 round - muscle failure
400m SB Carry
400M Sprint
No rest between exercises