Fitness

Strength
7 rounds of:
Anderson Squat x5
Max. Distance Broad Jump x5
Rest 20s after each round

2 sets of:
Press x ME
Rope Pull x ME

EMOM for 5:00:
Barbell Row x 5
Lat Pulldown x5

Performance

Strength
7 rounds of:
Anderson Squat x5
Max. Distance Broad Jump x5
Rest 20s after each round

1 set of:
Bench Press x 6-6-6-6-6
Rope Pull x ME
No rest between exercises

EMOM for 5:00:
Barbell Row x 5
Ab Rollouts x5