Fitness
A. Bar in rack pull-ups-
3×6-8, R90s

B. Seated DB Press-
4×6-8, 2010, R90s

C. 4 sets:
250m Row @85-90%
Rest 3 minutes

Performance
A. Strict weighted Chin ups-
3×8, R90s

B. Seated DB Press-
4×6-8, 2010, R90s

C. 4 sets:
250M Row @85-90%
Rest 3 minutes