Fitness

Metcon
3 HOH Sled Pulls
4 Reverse Sled Drags
4 Harnessed Sled Pulls
3 Prowler Sprints

Performance

Metcon
A. Find your 3RM of:

OA BB Press
OA BB Snatch
OA BB OHS
OA BB Deadlift

Metcon
B. 3 Sets of:

Prowler Sprint