Fitness
A. DB Press-
4×6-8, 3010, R60s
*same weight as last week, longer tempo

B. Double KB Bent over row-
4×6-8, 30×1, R60s

C. 5 sets on a 3 minute interval:
5 False grip ring rows
7 KB Deadlift, heavy
9 Burpees
Rest remainder or 3 min interval

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:
2 Legless Rope climbs
5 Deadlifts (315/225)
10 Burpees Over the Bar
Rest remainder or 3 min interval