Fitness

A. EMOTM 12:
1st: 5 back squats @ 30×1 tempo
2nd: 45s step-ups, alternating
3rd: Rest
*Build in weight as able on back squats.

B. EMOTM 8:
1st: 8-10 double DB RDLs @ 30×0 tempo
2nd: 45s step-ups, alternating

C. 5 min AMRAP:
3-6-9-12…wall balls
3-6-9-12…assault bike calories

Performance

A. EMOTM 12:
1st: 6 back squats @ 31×1 tempo
2nd: 30s jumping switch lunges
3rd: Rest
*Build in weight as able on back squats.

B. EMOTM 8:
1st: 8-10 single-leg single-arm contralateral DB RDLs, right @ 30×0 tempo
2nd: 8-10 single-leg single-arm contralateral DB RDLs, left @ 30×0 tempo

C. For time:
30 wall balls (30 to 10’/20 to 10’)
500m row
30 wall balls (30 to 10’/20 to 10’)
*5 min cap.