Fitness

Metcon
Every 2min for 16:00:

1) Bench Press x 5
2) SA BB Row x6/side

Metcon
EMOM for 10:00:

1) KB Swing x15
2) ME Row x 30s

Performance

Weightlifting
Deadlift 3-3-3-3-3

Metcon
2 rounds of:

AB x 75cal
Rest as needed until you are "recovered". Don't rest too long. What is too long? If you think about starting to chat with somebody. That is too long.