Fitness

Metcon
A. EMOM 9(3 Sets):

Minute 1,4, 7: 3-5 Strict Deficit HSPU
Minute 2, 5, 8: 3-5 Strict Pull-Ups
Minute3, 6, 9: 5-8 Strict TTB

Metcon
B. Find your max weight for:

20m OH Yoke Carry

Metcon
C. Death by:

SB Thrusters

Recommended is 33% of your BW. WOD starts with 5 reps.

Performance

Metcon
AMRAP 20:

15 Push Jerk 40/30kg
15 Box Jumps
15 Back Extensions