Fitness

Metcon
2 rounds of:
-Lat opener 5x
-Bizeps opener 5x

3 rounds of:
-neg. Pull ups 8x with 4 sec descent
-walking lunges 8xea
-LM Presses 8xea
-20-30sec Sandbag hold bear hug

Metcon
15 Min of:
-20m hand over hand sled pulls ahap
-10 Goblet Squats
-AB afap 10/7cal
-plank to push up 15x

Performance

Metcon
2 rounds of:
-db z-presses 8-10
-one arm row 8-10

2rounds of
-bend over bb rows 8-10

1 round of:
1/2 bw sandbag Squats 10-15
3/4 bw sandbag Squats 8-10
bw sandbag Squats max effort

Metcon
For time:

100m HS walk (10m intervals) for time with performing 7 jumping air squats every Min