Fitness

Metcon
4 Sets of:
SB/KB/BB RDL X 5
Eccentric Ring Rows X 10
Active Hang-Leg Raises X 10

Metcon
12 Minute AMRAP:
KB Swings X 10
SA DB Farmer Walks X 30M each arm
Reverse Bear Crawl X20M (Black Pillow on Back)

Performance

Metcon
4 Sets of:
Deadlift
3 reps
Weighted Pull Up Hold X ME

Metcon
10,9, 8...
Double Unders
Dips
Two KB Swings
Calories on Assault Bike