Fitness

Metcon
A.
2 Rounds
Active to Passive Hang X 15
Heavy DB Glute Bridge X 15
Slider Plank Variation X 30 sec
Force Abosorption Practice X 5

Metcon
B. 5 sets
DB Goblet Squat X 5
Weighted Chin Up Hold X Max
Power Plank 2X:15s
Weighted Active Hang X Max

Metcon
C. 12 minutes
Ring Hamstring Curls X 10
LM Bentover Row X 10
Three Way Plank X 3

Performance

Skill
2 Rounds
SA Var Active-Passive Hang X 15
Slider Plank Var X:30 sec
Skipping/Sprint Practice X:30s
(Need 3 Strict Pull Ups)

Metcon
A.
3 Sets
15m Repeat Sprints X 4 (1:3)
Broad Jump X 2
Strict Pull Ups W/Walking X Max

Metcon
B.
4 Sets
Hand Over hand Sled Pull XAHAP
DB HEX Hold XMAX immediately after sled pull