Fitness
A. Pull-Up progression- 10 minutes
Pull up on low bar in rack

B. DB Bench press-
3×8-10, R60s

C. 3 minute AMRAP-
Wall Balls

Rest 2 Minutes

9 minute AMRAP-
10 DB Front Squat
8 DB Push Press
6 Burpees

Performance
A. Pull-Up progression- 10 minutes
Pull up on low bar in rack

B. DB Bench press-
3×8-10, R60s

C. 3 minute AMRAP-
Wall Balls (20/14)

Rest 2 Minutes

9 minute AMRAP-
10 Front Squats (95/65)
8 Push Press (95/65)
6 Burpees over bar