Fitness
A, Close grip bench press-
4×4-6, Build as needed, Rest 2 minutes

B. EMOTM 8-
1st- 5 TNG power snatches, Tough but unbroken
2nd- 12/10 Row calories
+
EMOTM 8-
1st- 5 Fast push ups + 5 Ring rows
2nd- 10s Assault bike (95-97%)

Performance
A, Close grip bench press-
4×4 @ RPE 7, Rest 2 minutes

B. EMOTM 8-
1st- 5 TNG power snatches (155/105)
2nd- 15/12 Row calories
+
EMOTM 8-
1st- 2-4 Muscle ups
2nd- 10s Assault bike (95-97%)