Fitness
A. Every 3 minutes x 5 sets
Power Clean & Split Jerk- 1.1.1, Increasing weight each set

B. Back squat-
3×10-12, R90s

C. 4 sets:
20s AMRAP Assault bike calories
40s rest
+
20s AMRAP Wall Balls
40s rest

Performance
A. Every 3 minutes x 5 sets
Clean & Jerk- 1.1.1, Increasing weight each set

B. Back squat-
3×10, @ 72%, R90s

C. 4 sets:
20s AMRAP Wall Balls (20/14)
40s rest
+
20s AMRAP Assault bike calories
40s rest