Fitness

Metcon
4 rounds of:

Chin over the bar hol ME
5 Viking Sloth Presses
5/5 one arm RR

Metcon
6 rounds of:

15 WBS
10 Box Jumps
15 KBS

Performance

Metcon
4 rounds of

5 Front Squats
followed by 3 -5 Push Jerks


Metcon
21-15-9

KB Clean and Jerks
KB Snatches