Fitness

A. EMOTM 8:
1st: 4 Pendlay rows @ 21×0 tempo
2nd: 4 strict presses @ 21×0 tempo
-Into
EMOTM 8:
1st: 45s DB rows in push-up position, alternating
2nd: 30-45s FLR on rings

B. E2min for 16 min:
1st: 45s double KB front rack carry (tough)
2nd: 45s DB curl and press (moderate load – unbroken)

Performance

A. EMOTM 8:
1st: 5 strict weighted supinated chin-ups
2nd: 5 strict weighted bar dips
-Into
EMOTM 8:
1st: 45s DB rows in push-up position, alternating
2nd: 45s support in bottom of ring push-up

B. E2min for 16 min:
1-3 strict ring muscle-ups + 3-5 touch-and-go shoulder-to-overhead (moderately tough)
*Assault bike or row @ 75% during rest periods.