Monday 4/4

Fitness-

A. E2MOM x 10 min

5 strict Press + 3 strict pull ups (modify to 3 negatives of no pull ups yet)

* building weight in strict press every set

WOD

14 Min AMRAP

8 Jumping CTB pull ups

10 Hang Power Snatches (75/55)

15 Cal Row

Performance-

A. E2MOM x 10 min

5 strict press + 3 Weighted strict Pull ups

*start strict press at heavy weight and make small increases every set

WOD

14 min AMRAP

5 Muscle Ups or 8 CTB pull ups

10 Power Snatches (95/65)

20 Cal Row or 15 Cal AB

Zone

A. E2MOM x 10 min

8 DB strict presses + 5 elevated ring rows

WOD

14 min AMRAP

8 Jumping Pull ups

12 DB snatches 

100m Sprint