Fitness

A. E90s for 3 rounds:
1st: 4 clean-grip RDLs @ 40×0 tempo
*Heavier than last time.
2nd: 30s/side jumping lunges

B. EMOTM 8:
1st: 30-45s kneeling push presses
2nd: 30-45s wall bugs, alternating @ 1111 tempo

C. 12 min:
1 min double KB front squats
1 min plank
1 min cross-under step-downs, alternating
1 min single-unders – 30 forward, 30 backward

Performance

A. E90s for 3 rounds:
1st: 5 halting snatch deadlifts to mid-thigh – no hook grip
2nd: 20 double KB front rack alternating reverse lunges @ 20×0 tempo

B. EMOTM 8:
1st: 30-45s kneeling push presses
2nd: 30-45s wall bugs, alternating @ 1111 tempo

C. 12 min:
1 min D-ball front squat (tough)
1 min anti-rotational front plank – alternate arms throughout
1 min cross-under step-downs, alternating
1 min single-unders – 30 forward, 30 backward