Fitness

Metcon
A. For time:

10 - 8 - 6 - 4 - 2

SB Squats
Strict sup. Pull-Ups

Metcon
B. Teams of 3, 3 Rounds each of:

Shuttle Sprint(5m-5m-10m-10m-15m-15m)
15m Suitcase Carry L
15m Suitcase Carry R

Performance

Metcon
A. 3 Sets of:

A1. 10 Bent over BB Row
A2. 10 BB Roll-Outs

Metcon
B. 5 Sets of:

3 Backsquats

Metcon
C. 3 Sets of:

100m Sprint