Fitness-
A. Front Squat x 5 x 4 sets; building from 65% max FS
B1. Pike Push ups w/ feet elevated x 10 x 3 sets
B2. Plank x 1 min x 3 sets
+
12 min AMRAP
2k Row
200 Singles
20 Pull ups/ring rows
Performance-
A. Front Squat x 5 x 4 sets building from 70% max FS
B1. Strict HSPU x 45 sec AMRAP x 3 sets
B2. L-sit x max hold x 3 sets
12 min AMRAP
150 Wall Balls
90 DU's
30 MU's/CTB
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