Fitness

Strength
5 Sets of:

SB Stiff Legged Deadlift X 5
Pause Push Ups X 5(Keep Tension in Pec)

Metcon
EMOM 15 Min:
1 KB Swings X 16
SB Carry AHAP X 40M
Rope Inverted Rows X 8

Performance

Strength
5 Sets of:
BB Stiff Legged (Deficit) Deadlift X 5
SA DB Bench Press X 5ea
Explosive Push Ups X 3

Metcon
4 Sets:
Hang (Squat) Snatch X 2
OH Squat X 2
BB Supinated BO Row X 6