Fitness

Metcon
A. 3 Sets of:

A1. 3 Weighted Pull-ups(wide grip supinated)
A2. 3 Weighted Ring dips
A3. 20m Double KB Front rack lunges

Metcon
B. AMRAP 20, :30s ON/:30s OFF:

20m Bear crawl
20m Broad jumps

Performance

Metcon
A. 7 Sets of:

1 Squat Clean + 4 Front Squats

Metcon
B. For time:

60m HSW
60 Pull-ups
60 OHS 35/25kg