Fitness
A. EMOTM 6:
1st: 6-8 DB bench press @ 20×0 tempo
2nd: 6-8 double DB bent over row @ 20×0 tempo
-Into
EMOTM 6:
1st: 30-45s seated DB tricep extensions @ 1111 tempo
2nd: 30-45s seated hammer curls @ 1111 tempo

B. 15 min AMRAP:
7 seated DB press
7 renegade rows, alternating (no push-up)
14 row calories
*Same weight for DB press and renegade rows.

Performance
A. E2min for 6 sets:
3 close-grip bench presses + 3 strict weighted pull-ups
*Start moderate and build per set. Last set heavy.

B. 15 min AMRAP:
5 kipping handstand push-ups
7 toes-to-bar
9 assault bike calories
11 Russian KB swings (70/53)
5 kipping ring dips
7 chest-to-bar pull-ups
9 assault bike calories
11 Russian KB swings (70/53)