Fitness

Metcon
4 rounds of:

-2KB step ups 5xea
-(weighted) chin over the bar hold 10-15sec
-(weighted) button position dip hold 10-15sec
-1 min AB

Metcon
In teams of 3:

row 3k

every time you switch one of the team performs 25 air squats

Performance

Metcon
3 rounds of:

-GHD hamstring Curls 8-10x
-legless rope climbs 3-6x

3 rounds of:
-5 heavy Sandbag Squats followed by 20-30 sandbag hold (bear hug)
-bb roll outs 10x

Metcon
4 rounds of:

-8 shuttle sprints (10m)
-10 kipping Pull Ups

1 min rest between rounds