Fitness

A. EMOTM 6:
1st: 5-7 DB Z press @ 20×0 tempo
2nd: 30-45s DB see-saw bent over rows @ 1111 tempo
+
(Rest 2 min)
+
5 min AMRAP:
5 push-ups, hand-release
5 ring rows

B. 5 min AMRAP:
30s/arm KB waiter’s hold
10/arm single-arm KB clean
*Different weights for waiter’s walk and clean.
+
(Rest 2 min)
+
5 min AMRAP:
30s/arm KB front rack hold
10/arm single-arm KB snatch
*Different weights for front rack hold and snatch.

Performance

A. EMOTM 6:
1st: 1 strict press
2nd: 1 strict weighted chest-to-bar pull-up
+
(Rest 2 min)
+
5 min AMRAP:
1 strict press
1 strict weighted chest-to-bar pull-up
*Lighter than last set of EMOTM.

B. 5 min AMRAP:
6 Turkish get-ups, alternating (70/53)
5 ring muscle-ups
+
(Rest 2 min)
+
5 min AMRAP:
Wall climbs
*Nose touches wall, control eccentric