Fitness

Strength
4 rounds of:

5 rack RDL’s
8 one arm db rows ea
8 one arm db bench press
ME Sandbag hold

Metcon
2 rounds for time:
100 SU
50 Air Squats
100 SU
50 Lunges
100 SU

Performance

Strength
Find your max:
1 Clean
2 Hang Power Clean
3 Push Jerk

Metcon
For time:
60 strict HSPU every time you have to stop perform 25 DU