Fitness

Metcon
A. AMRAP 15:

5 Strict Pull-Ups/Ring Rows
10 Lateral Burpee Box Step Overs
15 KB Goblet Squats 2x16/12kg


Metcon
B. EMOM 15(3 Sets):

1. 200/150m Row
2. :40s SB Hold(Bear Hug)
3. 15 KBS 32/24kg

Performance

Metcon
A. Find your max depth on:

OH Anderson Yoke Squat(take 90% of your 1RM OHS)

Metcon
B. 3 Sets of:

B1. ME Strict Pull-Ups + ME Kipping Pull-Ups
B2. ME Strict TTB + ME Kipping TTB

Metcon
C. 3 All Out Sets of:

15cal. Assault Bike

Rest as needed