Fitness-
A1. Front Squat - 10.7.5.3.3
A2. Elevated Ring Rows x 5 x 5 w/ 2 sec pause at top of each rep
+
10 min AMRAP
10 Ring Rows or Pull ups
10 Front Squats, 95/65
10 HR Push ups
Performance-
A1. Front Squat - 10.7.5.3.3
A2. Weighted Pull ups x 3 x 5 sets
+
3 Rounds For Time
15 Pull ups
12 Front Squats, 155/100
9 HSPU
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