Fitness
A. DB Bench press-
3×10-12, R60s

B. Pull-ups-
3×6-8, R60s

C. 6 minute AMRAP-
10 Assault bike Calories
10 DB Push Press, tough

Rest 2 Minutes

6 minute AMRAP-
10 Burpees
10 Goblet Squats, tough

Performance
A. DB Bench press-
3×10-12, R60s

B. Weighted pull-ups-
3×6-8, R60s

C. 6 minute AMRAP-
10 Assault bike Calories
10 Push Press (95/65)

Rest 2 Minutes

6 minute AMRAP-
10 Burpees over bar
10 Front squats (95/65)