Fitness
A. Back Squats-
Build to a tough triple in 15 minutes

B. Pull Ups-
Try for 1 or AMRAP in 1 set

C. 8 rounds:
4 burpees
6 KB swings, Tough
8 wall balls
*20 minute cap

Performance
A. Back Squat-
Build to 1RM in 15 minutes

B. Weight pull up-
Build to 1RM weighted pull up in 10 minutes

C. 8 rounds:
4 Burpees to 6” target
6 KB swings (70/55)
8 wall balls (20/14)
*20 minute cap