Fitness
A. DB Press-
4×8-10, 3010, R60s
*same weight as last week, longer tempo

B. DB single arm row-
4×8-10/Side, 30×1, R60s
*same weight as last week, longer tempo

C. 5 sets:
1 minute Russian KB Swings, tough
1 minute Row
1 minute rest

Performance
A. Press-
4×5, 10X1, Build, R60s
*start slightly heavier

B. Pendlay Row-
4×8, 10X0, Build, R60s
*start slightly heavier

C. 5 sets on a 3 minute interval:
5 Power Clean (155/115)
10 Assault bike calories
Rest remainder or 3 min interval